-

orling rugs ar youi uise sriings like rle iomise o a ar-Luining miiacle, Lur
ler`s ace ir: rle veiglr-loss inuusriy is $35 Lillion ar, anu somerimes ir seems rlar
rle only rling gerring rlinnei is oui vallers. Well, ve`ve lau ir. We`ve senr rle
enriie yeai seaicling, ieseaicling, rasring anu resring so you uon`r lave ro vasre
iecious rime oi money. We`ie so convinceu rlar ve`ve ounu 2002`s 25 Lesr (rle
asresr, easiesr, cleaesr anu mosr eecrive) ger-ir solurions, rlar ve aie avaiuing
rlem a iize.IIRS1`S iisr annual Slimmys oi veiglr-loss excellence.
Wlen ir comes ro uiers, ve veeu rle gousenus iom rle gimmicks anu give you rle
veiy Lesr eveiy issue. Bur oui ick oi Lesr o rle Lesr. 1le Slimmy goes ro.
. -
Women eveiyvleie aie iaving aLour rle suei-eecrive vaiiioi uierearing
liglrly uuiing rle uay, easring arei uaik anu losing veiglr ar iecoiu seeus.
K-
An oiiginal, uisrincrive, anu liglly sarisying uier lan, is meanr
esecially oi rlose vlo uisue an acrive liesryle. -
In my quesr oi a lean, musculai Louy, I lave seen iacrically eveiy uier anu
sueieu rliougl mosr o rlem. Ir is also my Lusiness ro lel orleis virl rleii ar
loss iogiams. I am suiemely skerical o any earing lan oi uier Look rlar can`r
rell me lov anu vly ir voiks in simle language. Oii Homeklei`s
uoes jusr rlis, virl a logical, ieauaLle aioacl rlar ioviues giounuing oi lis
claims anu nevei asks rle ieauei ro rake a lea o airl. can Le a
veiy valuaLle veaon in rle eisonal aisenal o any voman.O
K- - -
--- - - -
I ieuse ro giaze all uay, I lave Lerrei rlings ro uo. I cloose .
O -- --

In a eia o uecauence, vleie vanrs anu uesiies aie viirually limirless, Oii's vision
iecalls an age o vaiiiois, vleie success meanr suivival anu suivival vas rle only
orion. A uier o rle urmosr clallenge iom vlicl useis vill iea riemenuous
Leneirs.O - -- -- --
ceirainly ueies so-calleu mouein nuriirional anu riaining
uogmas. Having mer Oii on seveial occasions, I can ceirainly arresr rlar le is rle
living ioo rlar lis sysrem voiks. He mainrains a iieu musculai Louy yeai
iounu uesire juggling exrieme voikloaus anu amily lie. His rake on
sulemenrarion is ieiesling as le iomores an inregiareu anu rimeu aioacl.
is a musr ieau oi rle nuriirion anu riaining enrlusiasr vlo
visles ro exanu lis loiizons.O-
- -

Oii Homeklei las lis ingei on a uee, ancienr anu veiy visceial ulseone rlar
roo many o us lave all Lur oigorren. Pair vaiiioi-arllere, air lilosolei-
iomanric, Oii nor only ieminus us vlar rlis innare, insrincrive ilyrlm is all aLour,
le also slovs us lov ro uerecr anu iekinule ir in oui ovn Louies. His iogiam
clallenges anu guiues eacl o us ro ully ieclaim oi ouiselves rle sriengrl, sinev,
eneigy anu siiir rlar lumans lave alvays Leen meanr ro ossess. O
-
I rlink o mysel as a mouein-uay vaiiioi, Lusinessman, amily man anu
comeririve arllere. In rle 2 yeais rlar I lave Leen olloving , I
lave enjoyeu rle ieuarois` auvanrage o ieeuom iom rle necessiry o iequenr
eeuings. I also Leneir iom rle comeririve euge o Leing a ar Luining macline.
^y 12-yeai-olu son, vlo is also a comeririve arllere, las naruially giavirareu
rovaius . He is gioving u lean, sriong anu lealrly, unlike many
o lis eeis, many o vlom, even in rlis lanu o lenry, aie oveiveiglr anu
iequenrly sick. 1lank you, Oii, oi viiring . O
- - -
--- - - -
Oii anu I Lecame iienus anu colleagues in 199 vlen le so giaciously rook me
unuei lis ving as a viirei oi - magazine anu - .
Wlen I ieceiveu in rle mail I neaily Luisr virl iiue. or only
Lecause my ueai iienu lau inally ieacleu lis airiculai goal o leling orleis Le
rle Lesr rley can Le lysically, Lur Lecause I lau a small iole in rle ciearion o rle
Look. Oii enlisreu my lel in ieseaicling roics sucl as rle Leneirs o asring, rle
eiecr iorein, anu glycogen loauing. I Lelieve in Oii's concers Lecause I riusr
lim vloleleaireuly anu Lecause I leleu uncovei rle scienriic uara rlar ioves
rlem. I also live Ly , alrlougl nor ro rle exrieme rlar Oii uoes.
^y Louy conrinues ro ger riglrei anu moie roneu in all o rle iiglr laces...anu
eole maivel ar my earing iacrices.
Reau virl an oen minu. Digesr rle inoimarion ar youi ovn
ace. Assimilare rle knovleuge ro make ir ir inro youi cuiienr liesryle. You vill
Le amazeu ar lov mucl moie iouucrive anu eneigeric you vill Le. Be a vaiiioi
in youi ovn iiglr. Youi Louy vill rlank you oi ir.O
-
- - -
Desire irs name, isn`r aLour leauing a Sairan liesryle,
alrlougl ir is aLour imioving qualiry o lie. Wirl a uniquely comelling
aioacl, rle Look guiues you rovaius rle Louy you vanr Ly ie-avakening iimal
insrincr anu LioeeuLackrle rlings rlar lave alloveu us ro evolve rlis ai.
Iionically, in a comoiraLle voilu o oveiinuulgence, youi suivival may srill Le
uereimineu Ly naruial selecrion. I rlis is rle case, vill Le rle only
rool you`ll neeu.O - -
-
Ar a ceirain age, I Legan ro norice a clange in my ie-comeririon riaining. 1le
inrense lysical sriess I ur my Louy unuei sraireu ro leave me eeling Luinr our
arei my voikours. I also sueieu iom iequenr sugai ciasles uue ro my
Hyoglycemia.
I voulu Lecome iiiirareu, liglr-leaueu anu lysically veak. I oren Lecame angiy
arei riaining anu I coulu nor exlain vly. I vas laving a uiiculr rime riying ro
iguie our vlar anu vlen ro ear. 1lis Lecame a seiious ioLlem. Comering on an
inreinarional level, ioei uier anu riaining aie rle Laie necessiries oi eak
eioimance.
Arei meering Oii le auviseu me on vlar anu vlen ro ear. Once I mouiieu my
uier my eneigy levels clangeu immeuiarely. I vas aLle ro voik laiuei rliougl our
my voikours. I no longei elr roral arigue arei riaining. Oii anu I aie o one minu
vlen ir comes ro uncrional riaining. In ^airial Airs you musr riain eveiy asecr
o movemenr in oiuei ro eioim vell. Oii`s auvice lau a uiiecr eecr on rle vay
I riaineu oi my rvo inreinarional rirles rlis yeai.
1le inoimarion in vill lel you aclieve rle nexr level in
riaining oi rle 21sr cenruiy. Ir is rle lysical riaining along virl rle uier rlar vill
make a lasring imacr on youi lie. I am ueely giareul oi Oii`s auvice anu rle
iienusli ve lave esraLlisleu ovei rle yeais. O
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-

1le Renaissance culruie rlar louiisleu in ireenrl- anu sixreenrl-
cenruiy Iraly iuealizeu rle classic musculai Louy, ueineu in air Ly
^iclelangelo anu Leonaiuo ua Vinci. 1lese rvo giear airisrs arremreu
ro ueine rle iueal luman Louy iooirions rliougl uiaving anu
sculruie. 1le lasr 60 yeais, lovevei, lave maikeu uiamaric clanges in
rle vay men anu vomen iegaiu rleii Louies. We aie nov living in a nev
ienaissance o LouyLuiluing, anu moie eole rlan evei aie uiering anu
exeicising, sriiving ro Luilu Louies rlar aie laiu anu lean.
1le goal o aclieving a lean anu musculai Louy Legan long Leoie rle
rime o ua Vinci anu ^iclelangelo. BouyLuiluing anu rle aumiiarion o
lysical ovei aie ueicreu in ancienr Assyiian, Plilisrine, ^inoic,
Gieek, anu Roman air. Plysical ovei vas eiceiveu as a iimal male
viirue iequiieu oi iorecring one`s amily anu ueearing oi uominaring
orlei males.
Accoiuing ro anrlioologisr Desmonu ^oiiis, vomen aie arriacreu ro
laiu anu musculai men virl rle orenrial ro Lecome sriong lusLanus
anu iorecrois o rleii cliluien. Bur novauays, vomen`s uesiie ro look
laiu anu lean is almosr as giear as men`s. Wirlour uelving moie ueely
inro rle anrlioological ueinirion o lean `n` mean, rle quesrion is:
Wly uo you vanr ro Luilu muscle anu lose ar. OLviously rle mosr
common ansveis aie rlar a laiu anu lean Louy:
Is sexually arriacrive
Imioves sriengrl
Lains aumiiarion
^any eole, anu eilas mosr, vanr ro gain muscle anu lose ar
iimaiily Lecause rley Lelieve rlar a Louy virl Lig muscles anu lov
Louy ar looks giear. Alrlougl rlar is ceirainly riue, sriengrl is also
imoiranr. Hovevei, oi many men, airiculaily LouyLuilueis, looks
come iisr, anu lealrl anu eioimance come seconu. orling is viong
virl a assionare uesiie ro look Lig anu laiu. Bur Lig muscles uo nor
guaianree maximum ovei, anu a lean look isn`r alvays a sign o lealrl,
esecially in vomen.
1le uioses o rlis Look aie ro iesenr rle laiu-coie riurls aLour
muscle gain anu ar loss anu ro iesenr a ievolurionaiy, scienriic vay o
looking ar luman eioimance. Science is aLour ieuicrions Laseu on
acr. Lie is aLour suiiises. 1lis Look is aLour Lorl.

-
Can you ruin on youi anaLolic svircl like you can li on a liglr
svircl. Can you ieally riiggei rle Louy`s insrincr ro Luilu muscle. Ioi
rlar marrei, is rleie riuly an insrincr ro Luilu muscle. 1le ansvei ro all
rlese quesrions is a sloir anu simle yes! 1leie is inueeu an anaLolic
svircl rlar can Le ruineu on vlen rle Louy is in suivival moue. As
you`ie aLour ro ieau, rle anaLolic svircl rlar srimulares musculai
uevelomenr is insralleu virlin you. All you neeu ro uo is leain lov ro
ruin ir on. Wlar you`ie aLour ro ieau leie is ievolurionaiy. Ir may veiy
vell go againsr anyrling you`ve knovn Leoie. Bur rake rlis inoimarion
any vay you visl. In riurl, ir simly voiks.
1leie is mucl conusion rouay aLour rle meaning o - anu
- BouyLuilueis commonly Lelieve rlar means goou
anu means Lau. Bur norling is uirlei iom rle riurl. 1o
unueisranu vlar ieally urs rle Louy inro a maximum anaLolic srare,
ler`s iisr Liiely sleu some liglr on rlese anaLolic anu caraLolic oices
rlar iegulare oui lives.

Youi lie, Liologically seaking, is ueineu Ly youi meraLolism. 1le
iocess o ruining marrei inro eneigy anu eneigy Lack inro marrei is
vlar makes a living ciearuie sueiioi ro any meclanical macline. Youi
Louy is iogiammeu ro iecieare irsel eveiy minure o youi lie.
SuLsrances in rle oim o aii, oou, varei, caiLon uioxiue, anu vasre aie
consranrly moving in anu our o youi Louy. 1le iocess in vlicl
mareiial is Luilr is calleu anaLolism, anu rle iocess in vlicl mareiial is
Lioken uovn anu iemoveu iom rle Louy is calleu caraLolism. Ir is rle
Lalance Lerveen rle anaLolic anu caraLolic oices rlar iegulares youi
Louy ar, muscle mass, iare o aging, anu oveiall lealrl. Borl anaLolism
anu caraLolism aie ciirical ro youi suivival anu, as you`ll leain sloirly,
anaLolism anu caraLolism voik rogerlei, acrivaring anu orenriaring
eacl orlei.

Like many orlei oices rlar aie necessaiy ro susrain lie, anaLolic anu
caraLolic iocesses aie naruially iegulareu in youi Louy rliougl a
meclanism o negarive eeuLack. egarive eeuLack is a mosr eicienr
Liological iocess rlar mainrains rle Lalance Lerveen rvo oosing
oices. ^any, i nor mosr, o rle Louy`s lie uncrions, sucl as rle
iegularion o Lloou sugai, rle sraLilizarion o Lloou iessuie, rle
assimilarion o nuriienrs, anu rle acrivarion o loimone synrlesis aie
Laseu on negarive eeuLack conriol.
^osr lie iocesses occui in cycles. 1le Louy mainrains lomeosrasis
rliougl a negarive eeuLack conriol sysrem rlar cycles conrinually
Lerveen anragonisric oices vlicl lave rleii ovn, ser uuiarion. 1le
anaLolic anu caraLolic iocesses iegulare eacl orlei rliougl rlese
numeious negarive-eeuLack loos. Hoimone levels, cellulai eneigy
levels, anu oveiall nuriirional srares aie all acrois rlar uicrare vlerlei
youi Louy Luilus anu ieaiis rissue oi vlerlei ir uesrioys, iecycles,
Luins, oi iemoves mareiial. Simly srareu:
AnaLolism is srimulareu Ly caraLolic acriviry.
CaraLolism is srimulareu Ly anaLolic acriviry.

Resisrance riaining is acrually a caraLolic acriviry rlar reais muscle

iLeis. 1lis caraLolic acriviry riiggeis an anaLolic iocess Ly vlicl rle
Louy ieaiis anu Luilus sriongei muscle rlar can lanule moie sriess
(iesisrance) rliougl auararion.
Unoirunarely, jusr rle oosire may occui vlen a eison maximizes
lis oi lei arlleric skills. 1iaineu LouyLuilueis anu oveilireis vlo lave
ieacleu a eak o muscle uevelomenr aie rle ones mosr likely ro ieacl
a lareau oi a sragnarion oinr arei vlicl rley ail ro gain moie muscle
oi sriengrl. ^any arlleres eel rlar rley aie gerring veakei in sire o
auleiing ro a uier anu exeicise iourine. Wlar rley uon`r iealize is rlar ar
a eak anaLolic srare, rle Louy`s caraLolic acriviry incieases as i ir is
riying ro sliink rle Louy uovn ro irs noimal size. Hovevei, an arllere
can acrivare a mosr oveiul anaLolic srare Ly olloving a secial uieraiy
cycle rlar inuuces a remoiaiy caraLolic srare, rlus ioliLiring rle Louy
iom ieacling a sragnarion oinr.


1o maximize giovrl, you musr acrivare rle loimones rlar srimulare
giovrl. 1lis loimonal srimularion is acrually rle svircl rlar ruins on rle
anaLolic iocess, anu rle svircl gers lieu vlenevei you asr oi
unueiear. Iasring oi unueiearing senus a sraivarionlike signal rlar rle Louy
eiceives as caraLolic. 1o comensare oi rle missing oou anu ro iorecr
irsel iom meraLolic Lieakuovn, rle Louy uoes vlarevei ir can ro Loosr
irs anaLolic acriviries. Ir signiicanrly incieases iorein assimilarion ro
ensuie maximum iorein urilizarion iom minimal oou.
Ar rle cellulai level, a mosr oveiul cellulai acroi is acrivareu uuiing
asring oi unueiearing. 1lis cellulai acroi is calleu cyclic A^P (cA^P).
Among irs numeious joLs, cA^P acrivares anaLolic-srimularing
loimones rlar aie seciereu Ly rle iegion o rle Liain calleu rle
lyorlalamus anu Ly rle iruiraiy glanus. (1le iruiraiy glanu is a ea-
sizeu sriucruie locareu ar rle Lase o rle Liain.) Auuirionally, iecenr
ieseaicl slovs a uiamaric inciease in insulinlike giovrl acroi 1 (IGI
1
)
iecerois in muscle cell memLianes uuiing asring oi unueiearing. 1lis
inciease is ioLaLly a iimal Liological comensarion meclanism rlar
ensuies luman suivival uuiing eiious o sraivarion. In acr, iecenr

sruuies on giovrl loimone ieveal a osirive coiielarion Lerveen lungei

anu srimularion o rle giovrl loimone.
Ancienr eoles cycleu Lerveen eiious o unueiearing, vlen oou vas
scaice, anu eiious o oveiearing, vlen oou vas aLunuanr. Ovei eons
o evolurion, rle luman Louy auareu ro virlsranu eiious o
unueiearing anu oveiearing. Wlen you unueiear, you riiggei a iimal
Liological oice rlar lels youi Louy auar ro oou ueiivarion anu
Lerrei suivive in rimes o laiusli. 1o rake auvanrage o rlis oveiul
uieraiy cycle anu ro avoiu meraLolic uecline anu muscle Lieakuovn, you
sloulu alvays ully conriol unueiearing anu sloulu nevei exceeu moie
rlan 1S louis o unueiearing.


Unueiearing, oveiearing, anu exeicise all oice youi Louy ro acrivare
anu ieacrivare anaLolic srares, in vlicl rle Louy is Leing usleu ro
ieaii, Luilu, iejuvenare, anu imiove irsel. Duiing unueiearing anu
exeicise, rle Louy riiggeis, oi orenriares, an anaLolic srare vlile
maximizing irs giovrl acriviries rliougl nuriirional ielenislmenr
anu iesr. Cycles o unueiearing anu oveiearing can lasr Lerveen one anu
seven uays ei veek. 1lis merlou o earing oices rle Louy ro ueroxiy.
Livei ueroxiicarion is ciirical oi rle ioei iouucrion o rle sreioiu
loimone anu oi rle ioei urilizarion o oou oi eneigy anu maximum
giovrl.

--
Unueiearing on a uaily Lasis sloulu lasr oi 20 louis olloveu Ly
oui louis o nouiislmenr iom a main meal. Longei unueiearing
eiious can lasr u ro rvo uays. Duiing rlis rime, inuiviuuals
consume evei caloiies rlan rley exenu (negarive eneigy Lalance).

Unueiearing is a ielarive reim. Wlar is consiueieu unueiearing
oi some eole may Le consiueieu oveiearing oi orleis. Ioi
unueiearing ro lave irs maximum eecr on youi Louy, ear in a
conriolleu vay vleie you iegulare rle amounr o oou anu rle
lengrl o unueiearing eiiou accoiuing ro youi seciic neeus.
Accoiuing ro ^aik ^arrson, Clie o rle LaLoiaroiy o euio-
sciences ar rle arional Insrirure on Aging in Balrimoie,
^aiylanu, sruuies on mice ievealeu rlar eeuing cycles o asring
one uay olloveu Ly oveiearing rle nexr uay coulu Le eecrive
enougl ro lel imiove suivival caaLiliries sucl as iesisrance ro
sriess, iorecrion againsr insulin iesisrance, imioveu Liain
ovei, anu incieaseu liesan. Di. ^arrson anu lis colleagues aie
cuiienrly lanning luman sruuies on similai eeuing cycles (i.e.,
20 louis o asring olloveu Ly oui louis o eeuing.)
eveirleless, ir`s imoiranr ro nore rlar arlleres anu
LouyLuilueis sloulu riy ro incoioiare small iecoveiy meals
uuiing rle unueiearing lase ro avoiu muscle Lieakuovn anu ro
maximize giovrl.
Wlen incoioiaring rle aLove eeuing cycle, use common
sense. I you visl ro iacrice unueiearing as air o youi uaily
iourine, rle iincile is veiy simle: Lar one main meal a uay,
ieeiaLly ar niglr. Use youi insrincr iarlei rlan oLsessively
cleck exacr rimes, counr caloiies, oi iesriicr macionuriienrs.
1lose vlo visl ro incoioiare unueiearing oi longei rlan one
uay sloulu simly riy ro mainrain a negarive eneigy Lalance in
vlicl moie eneigy is exenueu rlan consumeu. Hovevei, ir is
imoiranr ro mainrain ull nouiislmenr, incluuing all essenrial
nuriienrs anu suicienr amounrs o iorein ro avoiu muscle vasre
anu oveiall meraLolic uecline.

-
Lxeicising on an emry sromacl Leoie you lave earen a meal,
is a mosr eecrive vay ro acceleiare rle acrivarion o an anaLolic
srare vlile oicing rle Louy ro Luin ar anu inliLir ar gain.
Peole vlo exeicise iisr rling in rle moining oi ar any orlei
rime on an emry sromacl aie urring rlemselves in a vinning
siruarion. 1o maximize rle imacr o exeicising on an emry
sromacl, you sloulu lave a iecoveiy meal olloving rle
voikour rlar sulies all rle iiglr nuriienrs neeueu oi rle
anaLolic srare.

is a ielarive reim. Ir geneially means earing less

rlan you usually uo.
Ioi rle uiose o acrivaring giovrl orenrial,
means minimizing youi oou consumrion ro mainly lov-
glycemic iuirs anu vegeraLles oi rleii juices.
Ioi rle uiose o muscle gain, you can consume a small
amounr o iorein. Wlile unueiearing, you can lave coee, rea,
oi unsveereneu lor clocolare. Hovevei, ro avoiu an insulin
sike rlar miglr inliLir rle acrivarion o uesiiaLle giovrl-
srimularing cellulai acrois, ar no rime uuiing rlis lase sloulu
you ear iocesseu caiLolyuiares oi sugai. 1o Le eecrive, rle
unueiearing lase sloulu lasr Lerveen 10 anu 16 louis. Bur ro
avoiu meraLolic uecline anu muscle vasre, you sloulu nevei
unueiear oi longei rlan 1S louis. I you exeicise uuiing rle uay,
you sloulu lave a iecoveiy meal arei eacl voikour ro inliLir
iorein Lieakuovn anu inciease anaLolic acriviry in rle voikeu
muscles.

Like unueiearing, is a ielarive reim. Wlar one

eison consiueis oveiearing may Le noimal earing ro anorlei.
Wlar oveiearing ieally means is earing moie rlan you usually uo.
Regaiuless o lov mucl you ear, you sloulu alvays cloose
oous iom all rle oou gious: ioreins, ars, anu caiLolyuiares.
Srair virl iorein anu veggies, rle nuriienrs youi Louy neeus
mosr, anu rlen auu caiLs. ^ake suie you ear vlole anu
comlere iorein oous sucl as mear, eggs, isl, uaiiy, oi
vegeraiian comLinarions sucl as iice anu Leans, ro suly youi
Louy virl all rle essenrial amino acius.
Incluue essenrial oils sucl as laxseeu, iimiose oil, oi isl oils
rlar aie iicl in omega-3 anu omega-6 arry acius. Lssenrial arry
acius (LIAs) aie ciirical oi all lie uncrions, incluuing cell
giovrl, cell memLiane oimarion, anu loimone synrlesis.
Peiiouic oveiearing signals youi Louy ro acceleiare irs meraLolic
iare ro Luin all rlose mega-caloiies you`ie consuming. Ovei
rime, eiiouic cycles o unueiearing anu oveiearing may lel
Loosr youi meraLolism so you`ll Le aLle ro ear even moie oou,
uirlei acceleiare giovrl, anu srill nor gain ar.
O

Pioessional LouyLuilueis knov aLour 1le Giear Pum rley
oren ger rle uay arei a comeririon.
1le reim muscle um means a osrexeicise svelling o
muscles anu veins rlar gives rle Louy a ull, musculai, anu moie
ueineu look.

^any LouyLuilueis vlo go rliougl a giueling caloiie- oi caiL-
iesriicrive uier Leoie comeririon acrually saciiice muscle mass
ro look lean anu ueineu on srage. Bur ro rleii suiiise, ir is rle
uay arei rle comeririon vlen rley ieally look rleii Lesr. 1le
ieason is rlar, uuiing a lov-caloiie, lov-caiL, iecomeririon
uier, rle Louy acrually goes rliougl a iolongeu caraLoliclike
unueiearing lase.
As noreu, uuiing rle unueiearing lase, rle Louy is Leing
srimulareu ro acrivare giovrl orenrial rlar is inally occuiiing
iiglr arei rle comeririon, vlen LouyLuilueis allov rlemselves
ro ear ro rleii leair`s conrenr. Ir is rle ie- anu osr-comeririon
cycle (i.e., unueiearing olloveu Ly oveiearing) rlar oices rle
Louy ro ieacl a maximum anaLolic srare, anu rlar`s exacrly vlar
laens rle uay arei comeririon. Clamion LouyLuilueis
knov rlis, anu some uo a liglr caiL-loauing Leoie comering ro
avoiu looking lar anu ro ger maximum muscle um.

-
-
-

-
-

1o gain muscle anu lose ar eecrively, you neeu ro unueisranu rle
Lasic iinciles o giovrl anu ar Luining. 1le mosr Lasic, sel-
conraineu unir o lie in youi Louy is rle cell, vleie eveiyrling Legins.
Giovrl anu ar Luining ueenu on rle Louy`s aLiliry ro acrivare ceirain
cellulai acrois rlar inuuce iorein synrlesis anu ar Lieakuovn. A
neaily enuless numLei o cellulai anu sysremic evenrs aie iequiieu oi rle
ieaii, synrlesis, anu Luiluu o rissue, Lesiues ruining auiose ar (i.e.,
ar rissues) inro eneigy.

I someone rolu you rlar rleie is a miiacle ill rlar oices rle Louy ro Luilu
muscle anu Luin ar, you miglr rlink ir sounus roo goou ro Le riue. Wlar
i you leaineu rlar youi Louy alieauy las rlis miiacle ill Luilr in. Youi
Louy is ieiogiammeu virl an innei meclanism rlar, once acrivareu, can
srimulare giovrl orenrial vlile simulraneously Luining ar.
Wlen you asr, exeicise, oi unueigo inrense sriess, you acrivare an innei
cellulai iocess rlar oices rle synrlesis o giovrl-srimularing
loimones. 1le iocess also oices youi Louy ro uig inro irs cells anu ruin
glycogen ieseives anu ar sroiage inro eneigy. Anu, as i rlis veien`r
enougl, ir also simulraneously inliLirs ar gain. 1le meclanism rlar
iegulares rlese acrions is inuuceu Ly a cellulai acroi, a nucleoriue calleu
cyclic A^P (cA^P).
Cyclic A^P`s giovrl-srimularing imacr vas uiscusseu in rle ievious
clarei. eveirleless, ir`s imoiranr ro unueisranu rle vay cA^P
geneiares irs anaLolic anu ar-Luining acrions. Wlen acrivareu, cA^P
caralyzes a clain o cellulai evenrs rlar acrivare enzymes iesonsiLle oi
iorein synrlesis anu eneigy iouucrion. A cascaue o losloiylarion
(i.e., auuing losloius ro enzymes) evenrs Ly kinase enzymes amliy
rle cA^P acrions rlar Lieak glycogen ieseives in rle livei anu inuuce
liolysis (ar Luining) in ar cells. Ir also iomores evenrs associareu virl
giovrl uncrionsin airiculai, rle ielease o loimones rlar srimulare
rle synrlesis o anaLolic loimones sucl as giovrl loimone anu sreioiu
loimones.
- --
1leie is a Liological coiielarion Lerveen lungei, sriess, anu suivival. Ir
is veiy likely rlar lungei, uangei, anu lysical sriess riiggei a suivival-
like meclanism. Duiing suivival moue, cellulai acroi cA^P is acrivareu,
rleieLy incieasing eneigy iouucrion anu inuucing giovrl srimularion.
1lese cA^P acrions lel imiove ieacrions ro sriess as vell as iorecr
againsr injuiies anu oveiall meraLolic uecline. Biologically, cA^P lels
suoir luman suivival uuiing rimes o lysical anu nuriirional sriess.
A rlieslolu rime is neeueu oi rle acrivarion o rlis cellulai iocess.
1lis rlieslolu rime ueenus on acrois sucl as nuriirional srare, uuiarion
o unueiearing, anu inrensiry o sriess alieu (unueiearing oi exeicise).
Unueiearing comLineu virl exeicise likely sloirens rle rlieslolu rime.
Cyclic A^P is acrivareu Ly rle sriess anu ar-Luining loimones
auienaline anu glucagon. Once acrivareu, auienal iecerois srimulare rle
enzyme auenylare cyclase ro synrlesize cA^P iom rle eneigy molecule
A1P. Unueiearing oi exeicising rlar oren inuuces a eeling o lungei anu
sriess urs rle Louy in iglr-oi-liglr moue. In rlis moue, auienal anu

glucagon loimones acrivare comounus calleu G ioreins, vlicl

inciease cellulai cA^P levels.
G ioreins aie involveu in iorein synrlesis. 1ley meuiare rle acrions
o iecerois involveu in rle sensarion o rasre anu smell, liglr uerecrion,
anu rle giovrl o neives.
1o sum u, rle enriie iocess Ly vlicl cA^P is synrlesizeu, iom rle
iisr sre o loimonal Linuing ro rle inal acrivarion o cA^P, is ciirical
oi rle iegularion o Lasic ieacrions ro sriess. cA^P lels imiove
oveiall suivival caaLiliries rliougl viiing rle senses, incieasing
aleirness, anu imioving eneigy urilizarion.
O --
Laring ull meals inliLirs cA^P. Lviuenrly, mosr mouein uiers uo nor
suicienrly srimulare rle iouucrion o cA^P. 1lis ar-Luining, giovrl-
srimularing cellulai acroi can Le clionically inliLireu Ly ooi earing
laLirs, sucl as earing roo many meals oi ingesring roo many caiLs uuiing
rle uay. InliLireu cA^P coulu veiy vell Le rle ieason oi rle cuiienr
eiuemic o oLesiry, veiglr gain, sruLLoin ar gain, anu uiseases ielareu
ro iemaruie aging.
-
Wlerlei oi nor a eison can gain muscle mass virlour gaining ar is a
conrioveisial quesrion. Ioi many LouyLuilueis anu arlleres, rle iosecr
o gaining muscle mass virlour gaining ar seems roo goou ro Le riue.
Pioessional LouyLuilueis oren lucruare Lerveen 20 anu 50 ounus o
veiglr on- anu o-season. O-season, rley ueseiarely riy ro gain
veiglr (i.e., muscle anu ar), vlile on-season rley riy ro sleu excess Louy
ar anu aclieve lean muscle gains. Hovevei, rleie aie uovnsiues ro rlis
merlou. Iiisr, gaining ar uuiing rle o-season may cause rle oimarion
o sruLLoin ar rissue. 1lus, ir may Lecome incieasingly uiiculr in uruie
seasons ro lose ar anu ieacl maximum ueinirion. Seconu, rle on-
season, vlicl consisrs o aLour oui ro six monrls o a ieuuceu-caloiie,
lov-caiL uier, may auveisely aecr rlyioiu loimone uncrions anu slov
rle Lasal meraLolic iare.

Sucl a long anu giueling uier can also auveisely aecr sreioiu loimone
synrlesis. BouyLuilueis may lose oveiall muscle mass rogerlei virl Louy
ar, anu rlis can make rlem look lar on srage. Some LouyLuilueis aie
avaie o rlese on- anu o-season uier-ielareu serLacks, so rley riy ro
avoiu signiicanr veiglr lucruarions Ly sraying lean all yeai iounu.
eveirleless, rle norion o gaining muscle, virl rle ineviraLle con-
sequence o gaining ar, is srill ueely iooreu, anu iiglrly so. Unuei
noimal uieraiy iourines rlar involve many meals rliouglour rle uay,
gaining rle unuesiiaLle ar vlile gaining muscle is inueeu ineviraLle.
Sucl uiers, vlicl also incoioiare long eiious o o-season oveieeuing
anu long eiious o on-season unueiearing, aie ioLaLly missing rle
Liological iinciles uon vlicl rle Louy can eecrively Luilu muscle
vlile losing ar.

1o rake auvanrage o giovrl orenrial, you musr acrivare anorlei
cellulai acroi rlar can inalize rle giovrl imacr anu eecrively
acilirare muscle gain. Wlen you ear a ull meal arei asring oi
exeicising, you acrivare an innei meclanism rlar lels youi Louy
iecueiare iom inuuceu sriess. Youi Louy ielenisles emry eneigy
ieseives anu nouiisles sraiving rissue virl losr nuriienrs. Ir also Luilus
anu ieaiis uamageu rissue anu urilizes nev cell memLianes.
All rlese acrions aie iegulareu Ly a cellulai acroi calleu cyclic G^P
(cG^P). cG^P is insulin ueenuenr anu is rleieoie insranrly acrivareu

1le luman Louy is nor Luilr eicienrly enougl ro go rliougl long

eiious o inuuceu oveieeuing oi inuuceu unueieeuing virlour
auveise siue eecrs. On rle orlei lanu, sloir eiious o conriolleu
unueiearing anu oveiearing aie likely ro acrivare rle cellulai oices
rlar lel make simulraneous muscle gain anu ar loss ossiLle. In
acr, some oveiul anaLolic agenrs, sucl as giovrl loimone,
uelivei rleii acrion Ly uiveiring ar uel eneigy inro iorein synrlesis.
1lis iocess o using ar eneigy ro Luilu muscle is calleu airirioning.
vlen you consume caiLolyuiares. cG^P, vlicl is acrivareu vlen
Lloou sugai level iises, aeais ro ieveise rle cellulai acrions o cA^P.
Hovevei, cG^P comleres anu enlances rle inirial srimularing acrions
o cA^P. Oveiall, rlis cellulai acroi, virl irs nouiisling eecr, inalizes
sreioiu loimone acrions, giovrl loimone, anu insulinlike giovrl acroi
1, rleieLy esraLlisling a maximum anaLolic srare.
O -
1le rlyioiu loimone las a sreioiulike acriviry. Ir lays a ciirical iole in
iegularing eneigy iouucrion, Louy lear, sreioiu acriviry, anu ar
Luining. cG^P maximizes rlyioiu loimone urilizarion. 1o Le ully
eecrive, rle rlyioiu loimone musr Le conveireu iom 1
4
inro irs mosr
acrive oim, 1
3
. 1lis conveision iom 1
4
ro 1
3
is caralyzeu Ly a ligl
level o cellulai A1P rlar signals rle Louy rlar lenry o eneigy is
availaLle. cG^P`s signal o ligl cellulai eneigy Loosrs rlyioiu acrions
anu lels iorecr rle Louy iom a meraLolic uecline.
One o rle main ieasons oi a meraLolic uecline is an inacrive rlyioiu.
1le rlyioiu loimone can ueacrivare irsel Ly ieveising irs acrive 1
3
oim
inro a ieveise 1
3
(i1
3
), an inacrive oim. Reveise 1
3
is oimeu vlen nor
enougl cellulai eneigy is availaLle ovei a iolongeu eiiou. 1lis ieveises
rle oiuei o rle iings in rle iouine aroms in rle rlyioiu loimones
molecule anu cieares a miiioilike image o 1
3
calleu ieveise 1
3
(i1
3
). i1
3
is nor easily uerecreu Ly a iourine Lloou resr. eveirleless, irs orenrially
auveise eecr on muscle gain, ar loss, anu oveiall meraLolism can Le
uevasraring.
Peole vlo enuuie long eiious o ciasl oi lov-caiL uiers oren suei
iom imaiieu rlyioiu uncrion, virl symroms sucl as sensiriviry ro
colu (esecially colu lanus), lov Louy remeiaruie, uiy skin, loss o laii,
sluggisl meraLolism, anu oveiall arigue. Wlen ioeily acrivareu,
cG^P lels orimize rlyioiu uncrions, ensuiing orimum eneigy
urilizarion oi all lie uncrions.

cG^P miglr Le iegaiueu as a sex-srimularing cellulai acroi. In acr, rle
uiug Viagia voiks on rle iincile o inliLiring cellulai cG^P ieurake.

cG^P, virl irs insulin-ielareu acrions, iomores rle iouucrion o niriic

oxiue (O). O, a meraLolire o rle amino aciu aiginine, is a naruial
comounu rlar iegulares Lloou iessuie anu ciicularion. As a
vasouilaroi, O is ciirical oi rle male eiecrion. O anu cG^P aie
iesonsiLle oi rle uniesriicreu lov o Lloou inro rle eiecrile clamLei
o rle enis. Ir is cG^P rlar lels inuuce a ligl level o local O
iouucrion.
Sexual aiousal is a unique evenr in vlicl Lorl cG^P anu cA^P aie
acrivareu simulraneously. Wlile cG^P uilares rle Lloou vessels ro ensuie
ioei Lloou lov, cA^P consriicrs Lloou vessels ro ria rle Lloou in rle
eiecrile clamLei, vlicl lels mainrain a ull, sreauy, sri eiecrion. 1le
acrivarion o rle enzyme losloiylase uiesreiase (PDL), vlicl
ueacrivares cA^P, enus an eiecrion, rlus alloving rle Lloou ro lov our
o rle eiecrile clamLeis.
Oveiall, cG^P is ciirical oi orency anu viiiliry. ^en vlo clionically
unueiear may Le aLle ro live longei Lur may lave ro live lie virl a
uiminisleu liLiuo anu an inaLiliry ro eioim.

Clionic acrivarion o cG^P, causeu Ly earing roo many meals
oi Ly ingesring iequenr caiLs uuiing rle uay, clionically inliLirs
cA^P anu counreiacrs irs Liological Leneirs. Unuei cG^P
iegularoiy acrions, enzymes rlar caralyze glycogen anu ar-sroiage
Lieakuovn aie inacrivareu rliougl uilosloiylarion ieacrions.
1lus, cG^P inliLirs ar Luining vlile geneially enlancing ar
ueosirs.
Clionic elevarion o cG^P users rle Louy`s Liological Lalance,
moie mareiial (i.e., ar anu roxins) is ueosireu rlan is iemoveu.
1le inaLiliry ro ueroxiy comiomises livei uncrions, uirlei
acceleiaring rle accumularion o meraLolic vasre roxins anu ar in
Louy rissue. 1lis vicious cycle oren iesulrs in excessive veiglr
gain, sluggisl meraLolism, clionic ciaving oi sveers, insulin
iesisrance, geneial arigue, anu aging.

1le Louy`s meraLolism is Laseu on rle same iinciles uon vlicl a
comLusrion engine oeiares. 1le consranr slir Lerveen anragonisric
cellulai oices acrivares anu ueacrivares acrions rlar move rle meraLolic
isrons u anu uovn, like rlose o a comLusrion engine in morion.
Cycling Lerveen cellulai acrois cA^P anu cG^P maximizes youi
meraLolic eiciency. cA^P anu cG^P olaiize rle uiiecrion in vlicl
cellulai acrions occui. 1lis olaiizarion is ciucial oi all consranrly
evolving meraLolic acrions, iom Luining marrei inro eneigy, ro
ueosiring mareiial anu ielenisling eneigy.
Like a comLusrion engine Laseu on rle iincile o ligl anu lov
iessuie, youi Liological engine is Laseu on oosing oices rlar move
youi meraLolic isrons. Wlen one isron is u, rle orlei isron is uovn.
Cycling Lerveen rlese cellulai oices, sucl as rliougl unueiearing anu
oveiearing, urs rle sin on youi claiging vleels.
Any acrion you eioim clionically may ruin o youi Liological
engine. Clionic acrivarion o one cellulai acroi clionically ueacrivares
irs oosing acroi. As noreu, mosr cuiienr uiers clionically ueacrivare
cA^P vlile clionically inuucing cG^P. 1lar is vly unueiearing, virl
irs cA^P-ielareu acrivarion, is so ciirical oi inirially claiging youi
meraLolism. cA^P srimulares giovrl anu inuuces maximum ar
Luining.
1lis ligl-iessuie auienal-ielareu cellulai acroi larei sins rle
meraLolic vleel inro a lovei-iessuie insulin-ielareu, ielaxarionlike
cellulai acroi, cG^P. cG^P acilirares giovrl anu ielenisles emry
eneigy ieseives, rlus sinning rle meraLolic vleel Lack inro cA^P ro
iegeneiare maximum eneigy iouucrion vlile srimularing giovrl, anu
so oirl. Cyclic A^P anu cyclic G^P aie cellulai acrois rlar, vlile
Leing cycleu, rogerlei cieare a comLusrionlike claiging imacr rlar
maximizes eneigy iouucrion, oveiall giovrl, anu iejuvenarion.

-
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--
-
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1le auoiarion o rle musculai Louy may vell Le a Luilr-in aicleryal
luman arriacrion ro lysical ovei as a means o suivival. 1o ancienr
Roman arlleres anu vaiiiois, muscle gain oi maximum eioimance
oren meanr rle uieience Lerveen lie anu uearl. In conriasr, rle
mouein uesiie oi muscle gain oi maximum eioimance is nor as easy
ro unueisranu.
1le main goal o mouein LouyLuiluing is ro inciease muscle mass anu
ueinirion, vleieas eioimance anu lealrl aie seconuaiy goals. As a
iesulr, a nev iueal luman Louy las Leen cieareu. 1lis nev Louy image
anu size lave norling ro uo virl Liological uncrion. Suiiisingly, a
ryical mouein LouyLuiluei may eioim ooily in a ieal-lie siruarion
rlar uemanus ligl enuuiance, seeu, anu agiliry.
In ancienr rimes, rle uiose o LouyLuiluing vas ro Luilu a oveiul
Louy. ovauays, lovevei, Luiluing muscles virl maximum eioimance
caaLiliries means ieauaring olu-aslioneu norions aLour riaining. In
rlis clarei, ve vill uiscuss rle mosr imoiranr Liological acrois
involveu in imioving Louy comosirion ro maximize eioimance.
BouyLuilueis anu arlleres vill inu iacrical auvice aLour lov ro aly
rle inoimarion.
Some o rle mareiial in rlis clarei may seem iarlei reclnical, Lur ir is
my visl ro iesenr rle acrs Lelinu rle iinciles o muscle gain anu ar
loss so as nor ro uisaoinr ieaueis vlo rliisr oi a ull unueisranuing o
lov rle amazing luman Louy voiks. In rlis clarei aie cleai summaiies
anu conclusions rlar vill make rle inoimarion easy ro uigesr.

Giovrl occuis as a iesulr o an aiiay o Liological evenrs rlar leau ro
cellulai acriviries sucl as riansciirion anu iorein synrlesis. Like many
orlei Liological uncrions, giovrl can eirlei leal oi kill. On rle osirive
siue, rle anaLolic iocess o ciearing nev cells is ciirical oi rissue ieaii,
rle ielacemenr o olu anu ueau cells, anu rle Luiluu o muscle iLeis
via auararion ro alieu lysical sriess. Giovrl is a riglrly conriolleu
iocess rlar acilirares rle uevelomenr o a luman Leing iom an eaily
emLiyonic srage ro a ully maruie auulr.
On rle negarive siue, unconriolleu giovrl can leau ro cancei anu uearl.
Iionically, rle mosr oveiul giovrl srimulanrs rlar lel kee eole
young anu vigoious coulu also Le rle mosr uangeious ro luman lie
unuei ceirain ciicumsrances.
^any iocesses can srimulare giovrl. Hovevei, oi eveiy iocess rlar
inuuces giovrl, rleie is an oosing oice rlar inliLirs giovrl. As noreu
ieviously, rle luman Louy is iegulareu Ly negarive eeuLack
meclanisms rlar aie Laseu on a Lalance Lerveen rvo oosing oices.
^osr o rle iecenr knovleuge aLour giovrl anu irs Liological iegularion
in rle Louy is ueiiveu iom cuiienr cancei ieseaicl.

^osr cancei uiugs, i nor all, acr as giovrl inliLirois. In acr, all anri-
inlammaroiy uiugs, incluuing nonsreiiouical anri-inlammaroiy uiugs
(SAIDs) sucl as asiiin oi iLuioen, anu Lloou iessuie uiugs sucl as
Lera Llockeis, aie also inliLirois o loimones anu enzymes rlar
srimulare giovrl. Wlen ve riy ro ansvei rle quesrion -
- - -, rle ansvei is
anyrling Lur simle.
As you`ll soon see, rle nev science o muscle gain is a roic rlar may
seem conrioveisial oi even olirically incoiiecr. SuLsrances oren
consiueieu ro Le mosr auveise ro one`s lealrl miglr in acr Le rle mosr
oveiul giovrl-iomoring agenrs. Hovevei, rle oosire may also Le
riue: Wlar is iegaiueu as rle lealrliesr anu rle mosr Leneicial miglr
inliLir giovrl anu even iomore ar gain.
Lven moie conusing is rle acr rlar ceirain anaLolic agenrs miglr ruin
our ro Le caraLolic, vlile some caraLolic agenrs miglr Le exriemely
anaLolic. In rle ucoming clareis, ve`ll covei rle mosr iominenr
giovrl-iegularing acrois, incluuing sreioiu loimones, arry acius anu
rleii anaLolic acrions, eriue-srimularing loimones, insulin, giovrl
loimone, giovrl acrois, anu also suLsrances anu acrois rlar inliLir
giovrl. Iinally, unueisranuing rle Liological iinciles Lelinu rlese
comlex iocesses vill lel cieare a cleaiei icruie o vlar ieally makes
a muscle giov.
Lasr, Lur nor leasr, is rle imacr o exeicise. Lxeicise can ioounuly
encouiage muscle gain oi can ieraiu musculai uevelomenr anu
eioimance. Pioei cycling o exeicise, iesr, anu uier aie necessaiy oi
maximizing qualiry muscle gain. Secial exeicises aie neeueu ro
eecrively riansoim muscle inro suei muscle rissue virl sueiioi
sriengrl, seeu, anu enuuiance caaLiliries.

Sreioius aie some o rle mosr inriiguing o all loimones. Unlike orlei
anaLolic oi ar-Luining loimones, sreioius aie a giou o loimones
virl uiveise anu somerimes conriauicroiy acrions. In geneial, rle main
uncrion o sreioiu loimones is ro uevelo anu mainrain a maruie anu
vigoious Louy. AnaLolic sreioiu loimones aie iegaiueu as rle mosr
orenr liLiuo enlanceis anu muscle Luilueis. eveirleless, all sreioiu
loimones, incluuing sriess loimones anu mineialocoiricoius, voik
rogerlei ro iegulare rle Louy`s ieacrions ro sriess, ro Luilu rissue, anu ro
imiove suivival caaLiliries.
^uscle gain anu ar loss aie only air o a vlole sreioiual imacr on
rle Louy. Orenrimes, eole can`r gain muscle oi lose ar Lecause o
ceirain loimonal imLalances oi ueiciencies. 1lis clarei uiscusses
sreioiu loimone acrions anu rleii iacrical alicarion ro oveiall muscle
gain.

Sreioiu loimones conriol youi slae, youi vigoi, anu youi sriengrl.
1lese oveiul loimones iegulare mulrile lie uncrions, incluuing
iesonses ro sriess, rissue ieaii, musculai uevelomenr, anu rle oveiall
iare o aging.
Wlar claiacreiizes sreioiu loimones is rlar, virl rle excerion o
ierinoic aciu, all o rlem aie ueiiveu iom clolesreiol.
Sreioiu loimones lave a long-lasring imacr on rle Louy. AnaLolic
sreioiu acrions can lasr oi louis oi uays, making rlem rle mosr eecrive
anaLolic agenrs. Hovevei, as sreauy anu orenr as rley aie, rle imacr
o anaLolic sreioius is nor immeuiare. In acr, rle inal anaLolic eecrs o
sreioiu loimones on rle Louy occui in a uelayeu aslion.
Ler`s Liiely covei rle mosr imoiranr acrois necessaiy oi riiggeiing
sreioiu acrions.
--
1le svircl rlar ruins on sreioiu loimone synrlesis is cellulai acroi
cA^P. cA^P anu irs ielareu enzyme iorein kinase A inuuce sreioiu-
srimularing loimone ielease iom rle iruiraiy glanu. 1lese eriue-
srimularing loimones signal rle gonaus anu auienal glanus ro synrlesize
sreioiu loimones.
ore rlar sreioiu loimone synrlesis coulu Le inliLireu Ly ligl
clolesreiol levels. Sreioiu iouucrion involves clolesreiol synrlesis in rle
miroclonuiia. Higl lasma clolesreiol levels inliLir clolesreiol synrlesis

-
-
1le conveision o clolesreiol (2 caiLon aroms) ro sreioiu
loimones involves rle iare-limiring cleavage o a six-caiLon iesiuue
iom clolesreiol ro iouuce rle sreioiu loimone iegnenolone.
Piegnenolone is rle morlei o all sreioiu loimones, vlicl
incluue iogesreione, aluosreione, resrosreione, esriogen, anu
coirisol.
anu rleieoie may suiess sreioiu loimone iouucrion. 1le mosr
eecrive acrois iomoring anaLolic sreioiu acriviry ro ieacl a maximum
anaLolic srare aie cellulai acroi cA^P, lov seium clolesreiol, anu ligl
miroclonuiial caaciry.
-
--
Sreioiual acriviry can Le enlanceu Ly asring, unueiearing, anu exeicise,
all o vlicl aie cA^P inuuceis. Heie is lov rlis iocess voiks:
cA^P inuuces sreioiu loimone synrlesis. 1le acriviry o all sreioiu-
iouucing enzymes (uesmolase) is closely aecreu Ly rlis iincile
acroi.
cA^P caralyzes an enzyme rlar incieases availaLle clolesreiol
concenriarion, rle suLsriare ro sreioiu loimone synrlesis. cA^P also
incieases rle acriviry o sreioiu-iouucing enzymes Ly Linuing ro
seciic genes rlar inciease levels o rlese enzymes anu rleieoie
enlance sreioiu loimone synrlesis.

-
-
Leurenizing Hoimone (LH) Piogesreione anu 1esrosreione
Auienocoiricorioic Hoimone (AC1H) Coirisol +
Anuiogens
Iollicle-Srimularing Hoimone (ISH) Lsriauiol
Angiorensin Aluosreione


Higl miroclonuiial caaciry incieases ar urilizarion anu rleieLy lels
iomore sreioiu loimone synrlesis. 1le iisr ciirical srage o sreioiu
loimone synrlesis involves rle conveision o clolesreiol inro
iegnenolone in rle miroclonuiia o sreioiu-iouucing cells. 1le enzyme
sysrem rlar caralyzes rle cleavage ieacrions rlar leau ro sreioiu loimone
synrlesis is calleu uesmolase (P-450, SCC).
^iroclonuiial uamage causeu Ly roxiciry, aging, anu lack o
anrioxiuanrs can leau ro lovei miroclonuiial caaciry, vlicl may iesulr
in sreioiu loimone uecline, loss o muscle mass, geneial veakness, anu
oveiall meraLolic uecline.
-
-
As noreu, clolesreiol negarively iegulares sreioiu loimone synrlesis.
1lus, vlen cyrosolic clolesreiol is uelereu, clolesreiol synrlesis is
srimulareu, anu so is irs conveision ro rle sreioiu loimone iegnenolone,
vlicl moves ro rle cyrosol oi uirlei iocessing. Conveisely, a ligl
cellulai clolesreiol level renus ro inliLir clolesreiol iouucrion, rlus
uecieasing sreioiu loimone synrlesis.
Consumrion o ars anu caiLs sloulu rlen Le inrelligenrly uesigneu as
ro ensuie ioei urilizarion anu ro ievenr insulin iesisrance as vell as
accumularion o liius rlar may imaii sreioiu loimone synrlesis anu
muscle gain.
Piolongeu lov-ar, lov-caloiie uiers may suiess sreioiu acrions
Lecause o a lack o uieraiy ar anu eneigy neeueu oi sreioiu iouucrion.
In acr, in lealrly inuiviuuals, ligl-ar meals can lel iomore sreioiu
iouucrion as long as caloiie suly is suicienr.
Wlen earing in moueiarion is consiueieu lealrliesr, ir may seem viong
ro auvise eole ro oveiear. eveirleless, oveiearing may Le rle mosr
eecrive vay ro suoir sreioiual acrions, enlance liLiuo, anu maximize
giovrl orenrial.

-
Sreioiu loimone iouucrion ueenus on rle iare o eneigy iouucrion.
Higl eneigy ruinovei is a meraLolic srare rlar involves ligl eneigy
exenuiruie. Higl eneigy ruinovei oices rle Louy ro moLilize ar virl
irs clolesreiol caiiiei rliougl rle Lloou ro rle muscles anu liveivleie
ir conveirs ro eneigy in rle miroclonuiia, rlus uelering cellulai
clolesreiol levels vlile enlancing sreioiu loimone iouucrion.
Lxeicise merlous rlar vill lel uevelo muscle iLeis virl ligl
miroclonuiial caaciry vill naruially inciease rle orenrial oi ligl
eneigy ruinovei. 1lis imioves ar urilizarion anu orimizes clolesreiol
levels, rleieLy leling ro susrain eak sreioiual acriviry.

K
Sex loimonesairiculaily male anuiogensaie consiueieu rle mosr
anaLolic loimones. Sex loimones lave a mosr ioounu imacr on rle
Louy, ueining genuei, Louy comosirion, viiiliry, anu rissue iegeneiarion.
1esrosreione anu esriogen lave Lecome moie amiliai in rle geneial
oularion rlan eilas any orlei loimones excer auienaline.
eveirleless, rleie is srill mucl conusion aLour rle Liological uncrions
o resrosreione anu esriogen. Wlar is cleai, lovevei, is rlar Lorl
loimone levels uecline virl age, leauing ro loss o muscle anu Lone mass,
ar gain, oveiall meraLolic uecline, anu incieaseu vulneiaLiliry ro uisease.
^ales anu emales iouuce Lorl loimones. 1esrosreione, rle male
loimone, lays a ciirical iole in vomen`s Louies, anu vice veisa. 1le
emale loimone, esriogen, is necessaiy oi rle iegularion o ciirical
meraLolic acrions in men`s Louies. Sex sreioiu loimones can conveir
iom one ro anorlei. O secial inreiesr ro us is rle conveision o
resrosreione inro esriogen. 1lis iocess, uiscusseu larei in rle clarei,
can cause eminizarion o rle male Louy, incluuing sruLLoin ar gain,
ueclining resrosreione levels, loss o muscle mass, anu imaiieu lysical
anu sexual eioimance.

1aking auvanrage o sreioiu loimone anaLolic acrions iequiies moie

rlan jusr an inciease in rleii levels. In acr, roo ligl a level o resrosreione
may auveisely aecr irs anaLolic acrions. 1o maniulare anaLolic sreioiu
loimones ro voik oi you, you sloulu riy ro unueisranu lov rley aie
synrlesizeu anu iegulareu in youi Louy.
-
1le Louy iegulares sreioiu loimone levels via a riglr conriol
meclanism. Any airiicial inreieience virl rlis conriol meclanism may
auveisely aecr sreioiual anaLolic acrions.
1le mosr imoiranr anaLolic sreioiu loimones aie anuiogens,
incluuing resrosreione. 1le Liosynrlesis o rlese loimones is consranrly
iegulareu rliougl a riglr negarive eeuLack conriol. Gonaual-srimularing
loimones sucl as lureinizing loimone (LH) oi gonauorioin ieleasing
loimone (GRH), vlicl aie seciereu Ly rle iruiraiy anu
lyorlalamus glanus, iesecrively, aie uiiecrly aecreu Ly levels o
ciicularing sex loimones.
A ligl level o anuiogen inliLirs LH secierion, vlile lov levels o
resrosreione anu orlei anuiogens signal rle lyorlalamus ro elevare
GRH. 1lis, in ruin, incieases rle iruiraiy glanu`s secierion o LH, a
eriue loimone rlar Linus ro gonaual rissue anu srimulares male sex
loimone iouucrion.
As you can see, clionic elevarion o anuiogens rliougl uiugs oi
iecuisoi ills may auveisely aecr rle Louy`s naruial loimonal
iegularion meclanism, slurring uovn irs aLiliry ro iouuce rlese
loimones on irs ovn. Peole vlo rake anuiogen Loosreis oi uiugs
virlour meuical sueivision sloulu Le caieul ro cycle anu moniroi rle
amounr anu inreivals so as ro ievenr a sreioiual uecline.
--

1le mosr anaLolic sreioiu loimones aie male anuiogens. ^any eole
suei iom lov levels o anuiogens Lecause o viong uier, uiug aLuse,

oi oveiriaining. Unueisranuing rle Lasic Liological iocesses rlar involve

anaLolic sreioiu iouucrion may lel iorecr one iom loimonal uecline
anu mainrain maximum anaLolic imacr.
1esrosreione is iegaiueu as rle mosr anaLolic male sreioiu loimone.
Big 1, lovevei, isn`r as Lig as ir seems. In acr, some ieseaicleis
consiuei resrosreione ro Le a ioloimone Lecause o irs ielarively veak
acrions comaieu ro orlei anuiogens, in airiculai DH1.
1esrosreione is iesonsiLle oi many ciirical uncrions, rle mosr
ieuominanr o vlicl is ueining anu ueveloing male claiacreiisric
earuies, incluuing sexual maruiarion anu eiriliry. Hovevei, resrosreione
anaLolic acrions anu irs ielareu sexual uesiie anu aggiession aie
signiicanrly aecreu Ly orlei anuiogens, some o vlicl aie as orenr as
resrosreione, oi even moie so.
Gonauals conrain an enzyme rlar enaLles anuiogens ro Le conveireu ro
resrosreione, anu uirlei inro DH1. DH1 is rle mosr orenr male sreioiu
loimone. In acr, irs acrions aie 10 rimes sriongei rlan rlose o
resrosreione.
Any meuicarion, uiug, oi suLsrance rlar inliLirs rle conveision o
resrosreione inro DH1 (sucl as iosrare anu laii lossielareu uiugs) may
auveisely aecr sreioiu-ielareu anaLolic acrions on muscle rissue anu
may ueciease liLiuo anu imaii sexual eioimance. Oveiall,
resrosreione anu DH1 lay a ciirical iole in giovrl, orency, anu
eiriliry.
Veiy lov iorein uiers, iolongeu asring, anu ciasl uiers may cause a
ueciease in lasma gloLulins. A uecline o gonaual sreioiu-Linuing
gloLulins may auveisely aecr all anaLolic sreioiu acrions,
norvirlsranuing sexual uesiie anu orency.

O

- -- -
Aiomarizing is cuiienrly consiueieu one o rle mosr loiiiic niglrmaies
o LouyLuiluing. 1le conveision o resrosreione ro esriogen via
aiomarizing is a naruial, age-ielareu symrom. Hovevei, irs eecrs on
young auulrs rouay aie sraggeiing.
1o avoiu oveiexiession o rle aiomarase enzyme, ir is imoiranr ro
unueisranu vlar riiggeis irs acrions. 1le aiomarase enzyme is
iesonsiLle oi many unuesiiaLle esriogen-ielareu acrions rlar cause
auveise eminizarion o men. Hovevei, rle same enzyme lays a ciirical
iole in rle emale Louy, likely suoiring orimal esriogen levels.
In emales, LH Linus ro rle cells o rle ovaiy, vleie ir srimulares rle
synrlesis o anuiosrenuione anu resrosreione. Only rlen, an auuirional
enzyme comlex calleu aiomarase inally conveirs anuiogens inro
esriogens. Aiomarase is a comlex enuolasmic iericulum enzyme rlar is
also iouuceu Ly auiose ar rissue.
Ceirain conuirions, sucl as oveily ligl levels o anuiogens, a congesreu
livei, oi ligl Louy ar, may leau ro rle oveiexiession o rle aiomarase

In males, LH Linus ro leyuing cells, vlicl srimulare resrosreione
iouucrion. 1esrosreione is moLilizeu ro rle lasma anu also
caiiieu ro seiroli cells Ly a secial iorein caiiieirle anuiogen-
Linuing iorein (ABP). In seiroli cells, resrosreione is conveireu ro
DH1. Borl 1 anu DH1 aie caiiieu in rle lasma Ly a seciic
gonaual sreioiu-Linuing gloLulin (GSBG) unril rley ieacl rleii
raiger. In a numLei o raiger rissues, resrosreione can conveir ro
DH1.
enzyme, iesulring in rle eminizarion o men, sruLLoin ar gain (usually
aiounu rle Lelly anu clesr), anu a uecline in anaLolic anuiogen level, a
conuirion rlar evenrually inliLirs muscle giovrl.
Livei ueroxiicarion anu a ieuucrion in Louy ar aie ioLaLly rle mosr
Leneicial merlous oi encouiaging anriaiomarase acriviry. Borl can lel
maximize sreioiu loimone urilizarion anu rleii anaLolic acrions.
Some anriaiomarase uiugs aie availaLle, Lur rlese lave seveie siue
eecrs, incluuing livei roxiciry. 1le eecriveness o naruial anriaiomarase
riearmenrs, in eirlei leiLal oi nuriirional sulemenr oim, las nor Leen
ioven. eveirleless, some exeirs Lelieve rlar ceirain leiLs, sucl as
sringing nerrle anu laxseeu lignan iLei, may exliLir some anriaiomarase
ioeiries. ^oie ieseaicl is neeueu oi moie conclusive eviuence o rleii
eecriveness.

Sreioius acr rogerlei, somevlar like a vell-mixeu cockrail o loimones.
Deiiveu iom rle gonauals anu rle auienal glanus, rley inuiiecrly
enlance oi inliLir eacl orlei`s acrions. 1le auienal coirex iouuces
rliee classes o sreioiu loimones rlar lay imoiranr ioles in rle
anaLolic iocess leauing ro muscle gain.

O

Gonaual anaLolic sreioiu loimone synrlesis occuis uuiing
asring anu exeicise via rle acrivarion o cellulai acroi cA^P anu
irs ielareu acrions. Higl clolesreiol levels renu ro ueciease sreioiu
loimone synrlesis. Higl Louy ar anu a ligl level o anuiogens
couleu virl a sriesseu livei may inciease aiomarase acriviry (i.e.,
conveir resrosreione ro esriogen), rlus auveisely aecring
resrosreione-ielareu anaLolic anu sexual imacr. Lov-iorein
uiers, lov-ar, lov-caloiie, anu ciasl uiers may suiess sreioiu
loimone levels. Higl-ar, ligl-caloiie meals may lel iomore
sreioiual acrions.
Some o rle auienal loimones, sucl as coirisol anu aluosreione, aie
geneially consiueieu ro Le rle Lau guys Ly LouyLuilueis anu arlleres.
Hovevei, as you`ll soon see, rleie aie no goou oi Lau sreioius.
In acr, rle only Lau guy is a clionically inuuceu suLsrance. Wlen
anyrling occuis clionically, rle Louy loses irs ovn aLiliry ro naruially
conriol rle comlex o oices rlar kee ir alive anu vell. Lacl oice
vlerlei a cellulai acroi oi an enzymeiegulares oi meuiares ciirical lie
uncrions. Once clionically inliLireu oi clionically acrivareu, a
Liological iocess can leau ro a meraLolic carasriole virl seveie
consequences rlar comiomise rle Louy`s aLiliry ro uncrion.

As noreu ieviously, auienal sreioius lay a ciirical iole in iegularing
sriess-ielareu ieacrions, incluuing ieacrions ro lysical sriess. As you`ll
see, all auienal loimones lel rle Louy suivive in rougl sriessul
conuirions sucl as lysical uangei, lack o oou, injuiies, anu rle neeu ro
enuuie exrieme lysical sriain.
1le rliee classes o auienal sreioius aie glucocoiricoius,
mineialocoiricoius, anu anuiogens:
1. - iimaiily iegulare sriess-ielareu anri-inlammaroiy
ieacrions,
2. - iegulares rle Louy`s level o souium anu
orassium, anu
3. - iegulare rle same anaLolic anu sexual acrions as gonaual
male sreioiu loimones.
1le auienal coirex consisrs o rliee main iegions oi zones. Lacl iegion
iouuces irs ovn uisrincr sreioiu loimones anu las irs ovn enzyme
Lalance rlar, once acrivareu, uicrares seciic sreioiu loimone
iouucrion. Inreiesringly, rle same auienal zones rlar iouuce anaLolic
anuiogens can also synrlesize coirisol.
1le acr rlar coirisol anu anuiogens aie seciereu Ly rle same glanu
zone may ielare ro a suivival-like meclanism rlar iegulares rlese rvo

anragonisric oices ro ievenr rle oveiexiession o eacl. Biologically,

Lorl anaLolic anuiogens anu coirisol lay imoiranr ioles in
iecueiarion, ievenring muscle vasre anu enlancing rissue ieaii.



-
In rleoiy, sriess loimones inliLir muscle gain. Hovevei, in lie, rlings
aeai quire uieienr. In acr, sriess anu muscle gain go lanu in lanu,
sucl as uuiing exeicise. 1le level o rle sriess loimone coirisol iises anu
alls in a vavelike mannei uuiing exeicise. 1aking auvanrage o rle
coirisol vave via secial exeicise inreivals may lel inuuce a eak
anaLolic orenrial.
1lis is lov ir voiks: Coirisol iouucrion is srimulareu Ly rle
lyorlalamic sriess-ielareu loimone auienocoiricoscoic loimone
(AC1H). AC1H is a srimularing loimone rlar is seciereu uuiing sriess
oi asring. AC1H lays a majoi iole in iegularing a negarive eeuLack
loo rlar conriols ciicularing levels o coirisol. Llevareu levels o coirisol
voulu ueciease ciicularing levels o coiricoriolin-ieleasing loimone
(rle loimone rlar iegulares AC1H), rlus uecieasing AC1H anu coirisol
level. 1lar negarive conriol loo is ioLaLly vlar kees rle coirisol level
iom skyiockering uuiing lysical sriess anu gives ir a vavelike
claiacreiisric.
Borl coirisol anu anuiogen levels aie elevareu uuiing exeicise.
onerleless, rle auienal glanu is nor a main souice o anuiogen
iouucrion. In acr, oveiall anuiogen levels can inciease, ioLaLly
Lecause o an inciease in Lorl gonauals anu auienal anuiogens. Ioi
maximum anaLolic imacr, ir`s imoiranr ro kee anuiogen levels ligl
anu coirisol levels lov.
Unueiearing couleu virl exeicise incieases levels o Lorl anuiogens
anu coirisol. Hovevei, Lecause o rle coirisol vave, rleie is a rlieslolu

rime Ly vlicl coirisol levels ueciease. 1lis remoiaiy ueciease in

coirisol level may cieare a loimonal Lalance rlar avois anuiogen ro
coirisol anu rleieLy lels inciease anaLolic orenrial. 1leieoie,
uuiarion o exeicise inreivals is mosr imoiranr in ueining vlerlei rle
exeicise-ielareu sriess vill inuuce an anaLolic oi a caraLolic srare.
1o rake auvanrage o rle coirisol vave, riy ro incoioiare a ev minures
o inrense ievoikour sers (eirlei iesisrance exeicise oi siinr inreivals).
1lese inrense vaimu sers may lel acrivare rle coirisol vave, inuucing
a slai iise anu all in coirisol levels, rleieLy giving rle Louy rle
rlieslolu rime ir neeus ro inuuce a remoiaiy lov coirisol level anu ro
esraLlisl maximum anaLolic orenrial oi rle ucoming voikour ser.
-- -
Sueisers anu oiceu sers can lel inuuce rle maximum anaLolic srare.
Long iesisrance sueisers rlar rake Lerveen 1 anu 3 minures olloveu Ly
a oiceu ser (a ser rlar is oiceu immeuiarely arei rle comlerion o an
inrense, ie-exlausring ser) vill mosr likely gianr rle amounr o rime
neeueu ro comlere a ull coirisol vave. 1lis merlou allovs rle coirisol
level ro uio virlin rle rime iange o rle sueiser anu rle oiceu
ieeririon. Simly ur, long anu giueling inrense sers can inciease one`s
clance o esraLlisling Lerrei anaLolic orenrial.

- - -
1o ully maniulare sreioius acrions, you sloulu riy ro rake auvanrage
o rle seconu anu rliiu coirisol vaves uuiing exeicise. You can uo rlis
in a coule o vays:
Kee youi voikour sloir. Arei inrense vaimu sers, uo one gianr
sueiser, rlen move on ro rle nexr exeicise. Do rle same iourine
again, Lur sloiren youi vaimu sers. Incoioiare rliee exeicises ei
voikour.
1ake sloir iesr inreivals Lerveen sers. Long iesrs Lerveen sers may
give rle Louy enougl rime ro ieesraLlisl a ligl coirisol level rovaius

rle nexr ser. On rle orlei lanu, sloir iesr eiious Lerveen sers
may conrinue ro lovei coirisol levels Lecause o an alieauy
elevareu coirisol. A ligl coirisol level maiks an ucoming coirisol
uecline. A lov coirisol level maiks an ucoming coirisol inciease.
1leieoie, vlen incoioiaring sloir iesrs Lerveen sers virl a
ielarively ligl coirisol level, rake auvanrage o rle ucoming
coirisol uecline rovaius rle nexr exeicise ser.
As aLsuiu as ir may sounu, ir is rle ligl levels o coirisol rlar lel
esraLlisl maximum ucoming anaLolic orenrial. In acr, inrense
enuuiance riaining las a ioounuly ielaxing eecr on rle Louy Lecause
o rle naruie o rle coirisol vave. Ioi rlar marrei, any exeicise can lel
ieuuce sriess i ir is uone ioeily. A riaineu Louy can coe virl sriess
Lerrei rlan a seuenraiy one can. 1liougl auararion, rle Louy may ger
rouglei Ly sloirening coirisol vaves anu avoiuing ligl coirisol
lucruarions rlar aie associareu virl anic ieacrions anu imaiieu
eioimance.
Oveiall, auienal sreioius lel rle Louy suivive unuei sriessul
conuirions. ^aniularing rle coirisol vave ro voik oi you is one vay
ro rake auvanrage o youi suivival meclanism ro ger rouglei anu
sriongei.


Aluosreione is an auienal mineialocoiricoiu loimone rlar iegulares ion
mineial Lalance anu Lloou iessuie via souium anu orassium ums.
Aluosreione is oren iegaiueu as a Lau guy Lecause o irs iesumeu
auveise eecrs on Lloou iessuie anu varei ierenrion. Ir is acrivareu Ly
rle loimone angiorensin, ueiiveu iom rle acrions o rle kiuney on rle
livei.
Aluosreione acrions ioLaLly leleu luman Leings suivive uuiing
rimes o salr ueiciencies. Salr, once consiueieu a iecious commouiry,
vas oren unoLrainaLle. 1liougl many yeais o evolurion, rle luman
Louy las auareu iimaiily ro oou rlar vas minimally iocesseu anu
lau a signiicanrly ligl iario o orassium ro souium. Porassium, a
naruial uiuieric mineial, acrivares aluosreione anu also lels iemove
varei iom rle rissues, rlus alleviaring euema anu varei ierenrion.

Looking ar lov rle luman Louy is Liologically equieu ro Lerrei

suivive unuei conuirions o lysical laiusli anu oou ueiivarion, one
miglr concluue rlar an innei visuom is ueely emLeuueu inro Lasic
luman naruie. Plysical sriess sucl as exeicise, as vell as enuuiing
eiious o unueiearing, voulu likely acrivare a mosr oveiul innei
meclanism rlar oices rle Louy ro imiove irsel ro auar ro nuriirional
sriess anu laiusli. Peiiouically iesriicring souium anu earing ligl-
orassium oous voulu naruially acrivare rle mineialocoiricoiu
aluosreione anu irs ielareu acrions.
Aluosreione, vlicl is iesonsiLle oi rle ieaccumularion o souium,
miglr inuiiecrly lel inuuce a ieliminaiy anaLolic orenrial in vlicl
cell memLianes aie alkalizeu via souium um. Wlen acrivareu, rle
souium um, oi as ir`s also calleurle souium clannelincieases
souium ions in rle cell, a iocess necessaiy oi muscle conriacrions as
vell as orlei meraLolic uncrions, incluuing cellulai giovrl.
1le ancienr Gieeks iegaiueu salr as a suLsrance rlar Loosrs lysical
ovei. Aluosreione is a veak sreioiu, anu uiers rlar aie oveily salry anu
ueicienr in orassium clionically ueacrivare rlis loimone. Long eiious
o souium iesriicrion can ieacrivare aluosreione Lur may evenrually leau
ro varei ierenrion anu elevareu Lloou iessuie vlen souium is
ieinriouuceu. Conveisely, loauing rle Louy virl orassium Ly earing
orassium-iicl oous sucl as avocauoes, romaroes, oraroes, anu veggies
naruially lels acrivare aluosreione, sraving o unuesiiaLle varei
ierenrion anu irs ielareu Lloou-iessuie lucruarions.
Aluosreione inuuces elecriical clange in muscle cells Ly alloving an
inciease in cellulai souium. 1lis iocess may lel inuuce musculai
acrion orenrial virl liglei oveiall muscle rone. (^uscle acrion orenrial
is uiscusseu in moie uerl in Clarei S, Suei ^uscle.)
Comlere nuriirion anu suicienr caloiies aie a musr oi ioei sreioiu
loimonal acriviry. Clarei 4 coveis rle anaLolic acrions o uieraiy arry
acius anu rle ciucial iole rley lay in iegularing sreioiuogenesis (sreioiu
loimone synrlesis). 1le clarei also oeis iacrical auvice aLour lov
ro rake auvanrage o ingesring uieraiy ars ro inuuce a maximum anaLolic
srare.

- -
1le sreioiu loimone iecerois Lelong ro rle sreioiu anu rlyioiu
loimone iecerois sueiamily o ioreins rlar incluue iecerois
oi sreioiu loimones, rlyioiu loimones, viramin D, anu viramin
A (ierinoic aciu).
Wlen acrivareu, sreioiu loimone iecerois Linu ro seciic
nucleoriue sequences in rle DA, ieeiieu ro as loimone
iesonse elemenrs (HRLs). HRLs coulu lave eirlei acrivaring oi
ieiessing acrions on rleii raiger genes. ^osr imoiranr, seveial
iecerois aie incluueu ro inreiacr virl orlei riansciirional
meuiarois. Ioi insrance, ierinoic aciu X iecerois (RXRs) lave
Leen slovn ro enlance rle DA Linuing o rlyioiu loimone
iecerois, vlicl lave a ligl ainiry oi incieasing eneigy
iouucrion anu loveiing clolesreiol, rlus enlancing sreioiu
loimone synrlesis.
Recenr ieseaicl las uncoveieu eviuence o inreiacrions Lerveen
rle sreioiu iesonse elemenr RXRs virl anorlei sueiamily o
iorein-acrivareu ieceroiseioxisome iolieiareu acrivareu
iecerois (PPARs). PPARs aie cuiienrly o secial inreiesr in
scienriic ieseaicl iegaiuing uruie meuicinal use as a cuie oi
uiaLeres, ieuucing Lloou liius anu clolesreiol.
Wlen acrivareu, ceirain PPAR gious sucl as PPARa oi PPARg
can lel inciease insulin sensiriviry anu alrei rle comosirion o
auiose ar rissue. 1le inreiacrion o PPARs virl sreioiual
iecerois elemenrs ro oim lereiouimeis, vlicl aecr insulin
iecerois anu ar rissue comosirion, leau ro rle conclusion rlar
sreioiu loimone inreiacrions go ai Leyonu rleii riauirional
eiceiveu uncrions as giovrl, sex, anu sriess iegularois. 1le
sreioiu loimone ieceroi-ielareu nucleoric acriviry inreiacrs virl
orlei loimones` nucleic sires ro inuuce a oveiul Liological
imacr on ar Luining, anriaging, anu iorecrion iom meraLolic
uecline.
-O

Acrivarion o cellulai acroi cA^P via unueiearing anu exeicising
incieases sreioiu loimone synrlesis in sreioiu loimoneiouucing
cells.
^ainraining lov clolesreiol levels lels orimize sreioiu loimone
iouucrion.
Anriaiomarase acrionsLivei ueroxiicarion, ar loss, anu mainraining
noimal levels o anuiogens (avoiuing clionic oveisiking anuiogen
level via sulemenr oi uiugs) all lel ievenr oveiexiession o rle
aiomarase enzyme (conveision o resrosreione ro esriogen).
Laring ligl-orassium oou acrivares aluosreione, virl irs ioLaLle
suivival-ielareu iimal muscle-roning orenrial.
Higl eneigy ruinoveiPeiiouic cycles o exeicise anu unueiearing
lel enlance ar anu clolesreiol ieuucrion, rlus incieasing sreioiu
loimone acriviry.
Incoioiaring inrense vaimu sers, inrense anu long sueisers, anu
oiceu sers in voikour iourines virl sloir iesr inreivals Lerveen sers
may lel rake auvanrage o rle coirisol vave, rleieLy esraLlisling
Lerrei anaLolic orenrial uuiing exeicise as vell as imioving oveiall
ieacrions ro sriess.
Comlere nuriirion anu suicienr caloiies aie ciirically imoiranr oi
ioei sreioiual acriviry.
Clionic caloiie iesriicrions, lov-ar anu lov-caiL uiers may suiess
sreioiu iouucrion anu rleieLy auveisely eecr liLiuo, lysical
eioimance, anu oveiall giovrl.

- -
Iarry acius lave a ioounu eecr on muscle gain anu ar loss. Iar is
rle Luiluing Llock o all cell memLianes. Ir is a iecuisoi oi all sreioiu
loimones anu some neuioriansmirreis. Iar is also a ieeiieu uel oi
skeleral muscles. ^osr imoiranrly, ceirain arry acius can geneiare a
loimonelike eecr on rle Louy, iegularing anaLolic anu caraLolic acrions.
1lis clarei coveis rle anaLolic acrions o essenrial arry acius (LIAs).
Wlerlei one gains oi vasres muscle ueenus somevlar on rle
ioinlammaroiy anu anri-inlammaroiy acrions o LIAs. Dieraiy ar
comosirion can aecr rle uiiecrion o many meraLolic acrions, incluuing
muscle gain anu ar loss. Alrlougl arry acius lave eaineu a ieurarion as
Leing eirlei goou oi Lau, rlose value juugmenrs aie somerimes
misleauing, airiculaily virl iegaiu ro muscle gain anu ar loss. 1le
quesrion o vlar is goou anu vlar is Lau neeus ro Le ieauuiesseu.

Lveiy uiama lays rle goou guys againsr rle Lau guys. We see rle
uiama lay our in olirics, in lisroiy, anu in oui eveiyuay lives. Oui iueas
aLour vlar is goou anu vlar is Lau clange accoiuing ro rle rimes in
vlicl ve live anu in rle inuiviuual ciicumsrances o oui lives. Wlar is
consiueieu goou nov may Le consiueieu Lau larei, anu vice veisa.
1le norion rlar rleie aie goou ars rlar can leal anu Lau ars rlar can
kill iies rle imaginarion: We rliill ro rle iuea o a uiamaric sriuggle
Lerveen rle oices o goou ars anu evil ars. Wlo vill Le rle ulrimare
vicroi., ve vonuei. Because o oui unceirainry, anu even oui eai,
aiounu rle issue o goou ars veisus Lau ars, many o us lave ueveloeu
loLias aLour ar anu arremr ro avoiu rlem alrogerlei. ^ear
consumrion las ueclineu signiicanrly, anu sales o lov-ar oous lave
ieacleu iecoiu ligls.
Belies aLour rle Liological acrions o arry acius as Leing goou oi Lau
seem ro lave oiiginareu iom a uisease oinr o viev. Because leair anu
Lloou iessuie uiseases aie alvays associareu virl inlammarion anu
ain, any anri-inlammaroiy suLsrance las Leen consiueieu ro Le solely
Leneicial, vleieas any ioinlammaroiy agenr las Leen consiueieu
laimul anu Lau. Hovevei, lie is nor a uisease iocess, anu luman
Leings neeu nor aioacl rleii uaily uiers as an exeicise in uaily lealrl-
ciisis managemenr. 1le acr rlar somerling is consiueieu Leneicial ro
rle Louy uoes nor mean rlar ir is alvays goou, anu vice veisa.

Alrlougl novauays mear anu cleese aie oren iegaiueu as rle mosr
arrening anu uangeious oous, rlese same oous veie once iegaiueu as
rle giear sriengrl Luilueis. Ancienr Gieeks anu Sairans consiueieu mear
ro Le rle oou o vaiiiois. Some anrlioologisrs lave suggesreu rlar rle
luman Louy lasn`r clangeu mucl since rle Srone Age. I rlar is riue,
rlen mouein luman Leings aie srill Liologically uesigneu ro Leneir iom
a lunrei-garleiei uier rlar incluues mear anu ar.
^ear, eggs, anu uaiiy oous can inueeu lel enlance vigoi anu orency.
On rle orlei lanu, rle mearless vegeraiian uieranu in airiculai, rle

vegan uiermay lel iorecr againsr caiuiovasculai uisease. eveirleless,

a vegeraiian uier may also auveisely aecr liLiuo anu viiiliry anu may
even comiomise Lorl arlleric anu sexual eioimance.
^ear, eggs, anu uaiiy oous conrain somerling rlar aecrs sexual
orency. 1lis ceirain somerling also lays a ciirical iole in numeious
Liological uncrions, incluuing muscle gain anu ar loss. 1lis somerling
is rle so-calleu Lau ar.

In muscle giovrl anu ar Luining, ar lays a comlex iole rlar may
involve rle luman caaLiliry ro coe virl sriess. 1le aLiliry ro auar ro
sriess anu laiusli ker eaily lumans alive uuiing uiiculr lysical
conuirions rlar incluueu lysical rliears, rle eai iesonse, anu amine.
1lis suivival meclanism is airially iegulareu Ly rle acrions o ceirain
arry comonenrs calleu essenrial arry acius (LIAs). 1le voiu essenrial
means rlar LIAs cannor Le iouuceu Ly rle Louy anu rleieoie musr Le
oLraineu iom a uieraiy souice.

1o uelivei rleii acrions, LIAs musr iisr conveir inro rleii acrive,
loimonelike ueiivarives calleu iosraglanuins (PGs). LIAs iouuce io-
anu anri-inlammaroiy iosraglanuins. Piosraglanuins aie uiviueu inro
rliee majoi gious: PG Seiies 1 anu 3 iosraglanuins, vlicl aie mosrly
anri-inlammaroiy anu rleieoie consiueieu goou, anu PG Seiies 2
iosraglanuins, vlicl aie mosrly ioinlammaroiy anu rleieoie
consiueieu Lau.
Iionically, ir is rle allegeuly Lau iosraglanuins rlar aie mosr acrive in
oui iisr ieacrions ro sriess. 1le ioinlammaroiy iosraglanuins lel
iorecr rle Louy iom lysical sriess anu injuiy Ly acrivaring an insranr
immune iesonse anu Ly esraLlisling giovrl srimularion oi rissue ieaii
anu imioveu muscle comosirion oi Lerrei suivival.

1le essenrial arry aciu rlar riiggeis ioinlammaroiy giovrl-
srimularing acrions is calleu aiacliuonic aciu (AA). Aiacliuonic aciu is
an omega-6 long-clain olyunsaruiareu arry aciu ounu aLunuanrly in
mear, egg yolk, anu uaiiy. AA is consiueieu rle voisr o all rle Lau
guys. uriirion exeirs vain o AA`s uangeious eecrs Ly linking ir virl
caiuiovasculai uisease anu cancei. Wlen oveiexiesseu, AA may inueeu
inciease rle iisk o cancei, Lur so uo all o rle mosr orenr anaLolic
agenrs, incluuing giovrl loimone anu resrosreione.

--
K

Aiacliuonic aciu srimulares rle iouucrion o sreioiu loimone
rliougl a secial iegularoiy iorein calleu sreioiuogenic acure
iegularoiy iorein (SrAR). 1lis iorein lays a ciirical iole in
srimularing sreioiu Liosynrlesis. Irs main acrion involves
aciliraring rle riansei o clolesreiol ro rle innei miroclonuiial
memLiane, rlus acceleiaring sreioiu loimone synrlesis.
Anri-inlammaroiy Seiies 1 DGLA ueiiveu
Anri-inlammaroiy Seiies 3 LPA DHA
Inlammaroiy Seiies 2 Aiacliuonic aciu
(DGLA ueiiveu)

Borl essenrial arry aciusomega-3 anu omega-6aie consiueieu
essenrial anu Leneicial. eveirleless, omega-3 LIA is earuieu as rle
cuiienr avoiire in uier Looks. Iisl oil iicl in rle omega-3 arry acius LPA
anu DHA is one o rle mosr oulai nuriirional iouucrs solu in lealrl
oou sroies anu laimacies. Omega-3 LIA is acrively involveu in ciirical
Liological uncrions, incluuing imioving cognirive uncrions, alleviaring
ain anu inlammarion, loveiing Lloou iessuie anu clolesreiol,
imioving insulin sensiriviry, anu inliLiring rumoi oimarion. Hovevei,
as Leneicial as LIAs aie, one may vonuei i rley aie as goou as rley
seem.
By rle 1930s, scienrisrs lau uiscoveieu rlar ceirain iosraglanuins rlar
ieuuce ain anu inlammarion also inliLir rle moLilizarion o arry acius
iom auiose rissue oi eneigy. In orlei voius, ceirain anri-inlammaroiy
iosraglanuins rlar aie consiueieu goou iosraglanuins may suiess rle
Louy`s aLiliry ro Luin ar. OLviously, rlis is nor goou nevs oi eole
vlo vanr ro imiove rleii Louy comosirion.
Auuirionally, omega-3 arry acius may inliLir auienal acrions. Auienal
loimones acrivare cellulai acroi cA^P, vlicl is necessaiy oi all
cellulai anaLolic-srimularing acrions anu ar Luining. ^oieovei, Lorl
auienal loimones anu aiacliuonic aciu aie somelov involveu in rle
srimularion o sreioiu loimones acrions necessaiy oi muscle gain anu
oveiall iecueiarion. 1lar auienal AA-ielareu iocess may Le
inreiiureu Ly rle acrions o omega-3 LIAs. Omega-3 arry acius voik
as Lera-Llockeis, Llocking rle Lera-auienoiecerois similaily ro rle vay
Lera-Llockei uiugs voik. Omega-3 LIAs can lel lovei caiuiac sriess
anu ieuuce Lloou iessuie.
Hovevei, rle laimacological eecr o omega-3 oils may Le ro inliLir
giovrl anu ar Luining. All Lera-Llockei uiugs may also cause siue
eecrs, incluuing uecieaseu liLiuo anu imaiieu sexual eioimance.

Omega-3 anu omega-6 LIAs iegulare one anorlei`s acrions. In acr,
io- anu anri-inlammaroiy iosraglanuins lel mainrain lealrly
meraLolic iocesses rlar involve an inlammaroiy immeuiare iesonse ro
sriess, sucl as uuiing exeicise, olloveu Ly an anri-inlammaroiy
seconuaiy srage iesonse rlar ieuuces inlammarion anu acilirares inal
iecueiarion iocesses rlar incluue rissue ieaii anu muscle
uevelomenr.
Borl inlammaroiy anu anri-inlammaroiy iosraglanuins aie
Leneicial, anu Lorl aie ciirical oi orimal lealrl. As ve ieviously
srareu, rle allegeu Lau guys may lel you ieacl maximum giovrl

Auienal loimones lay a ciirical iole in iegularing ieacrions ro
sriess. Recenr cancei ieseaicl ieveals rle imoiranr iegularoiy
iole o Lera auienoiecerois in rle acrivarion anu ielease o AA.
Lxeiimenrs conuucreu ar rle College o Vereiinaiy ^euicine ar
rle Univeisiry o 1ennessee, Knoxville ievealeu rlar auieneigic
agonisrs causeu rle ielease o AA anu srimulareu DA synrlesis,
vlile Lera-Llockeis sucl as COX inliLirois oi LOX inliLirois
Llockeu rlis giovrl-srimularing eecr.
Ir is ieasonaLle ro assume rlar rleie is a sriong suivival
meclanism rlar involves ioinlammaroiy giovrl-srimularing
agenrs rlar can lel rle Louy iecueiare iom sriess-ielareu
caraLolic ciises anu ger even rouglei anu sriongei Ly Luiluing nev
rissue. 1lis suivival-ielareu ieacrion ro sriess involves all anaLolic
agenrs, incluuing sreioius, iosraglanuins, cyrokines, auienal
loimones, cellulai acroi cA^P, anu giovrl loimone. Peole
vlo rake anri-inlammaroiy uiugs oi ainkilleis sucl as Lera-
Llockeis oi COX inliLirois sloulu Le avaie rlar rlese uiugs
signiicanrly aecr giovrl.
orenrial, vleieas rle allegeu goou guys may lel you rake auvanrage o
rle inirial giovrl orenrial ro inally acilirare anaLolic acrions rlar
incluue rissue iecueiarion, ieaii, anu uevelomenr.
Once in Lalance, uieraiy LIAs aie likely ro gianr Leneicial
iosraglanuins acriviry. Hovevei, an imLalance oi ueiciency o LIAs can
leau ro clionic oveiexiession o one LIA ovei rle orlei. Dieraiy LIA
imLalance can auveisely cause clionic oveiacriviry o eirlei io- oi anri-
inlammaroiy iosraglanuins, a conuirion rlar is orenrially exriemely
uesriucrive anu may leau ro clionic uisease oi an oveiall meraLolic
Lieakuovn.


^ainraining rle ioei Lalance Lerveen uieraiy omega-6 anu omega-3
LIAs is o rle urmosr imoirance in ieuucing inlammarion, sensirizing
insulin, anu gaining muscle.

Lssenrial arry acius aie rle Luiluing Llocks o cell memLianes.
1le cell memLiane is a Laiiiei claiacreiizeu Ly liglly selecrive
eimeaLiliry. Ir is involveu in rle iocess o eneigy riansoimarion
anu cellulai communicarion rliougl secial memLiane iecerois
rlar aie sensirive ro exreinal srimuli. 1le cell memLiane consisrs
o a uouLle layei o losloliius conraining Lorl omega-6 anu
omega-3 arry acius, incluuing AA, DHA, anu LPA. 1lese long-
clain olyunsaruiareu arry acius conriiLure ro rle lexiLiliry o
rle cell`s memLiane. IlexiLiliry o cell memLianes is ciirical oi
ioei ieceroi Linuing, ionic lov, anu oveiall iegularion o
eneigy iouucrion anu giovrl. LIA ueiciencies oi LIA
imLalance can leau ro imaiieu cellulai meraLolism rlar may
auveisely maniesr irsel as insulin insensiriviry, ar gain, anu
cessarion o giovrl.
As a iule, eole vlo suei iom acure oi clionic inlammarion iesulring
iom uisease, injuiy, oi osrexeicise ieacrion sloulu inciease rleii
consumrion o omega-3 oil. Omega-3 LIAs aie ounu aLunuanrly in
laxseeu oil, lem oil, anu isl oil. 1le same auvice alies ro eole vlo
suei iom insulin iesisrance. Omega-3 may lel imiove insulin
sensiriviry. Inuiviuuals vlo suei iom inlammarion oi insulin iesisrance
may Leneir iom keeing a uieraiy iario o 1:1 omega-6 ro omega-3 arry
aciu.
Peole inreiesreu in maximizing giovrl sloulu emloy a iario rlar is
mucl liglei in omega-6 arry aciu rlan in omega-3 arry aciu. A iario o
5:1 omega-6 ro omega-3 may Le Lesr oi arlleres anu LouyLuilueis.
A uieienr LIA iario may Le iequiieu oi eecrive muscle gain. Ioi
muscle gain, mear is srill rle cloice o vaiiiois! Regaiuless o vlar you
miglr lave leaiu aLour rle uangeis o earing mear, incluuing ligl
clolesreiol anu Lau ars, mear vas anu srill is rle oou o cloice oi oveiall
orency anu muscle ovei. 1le so-calleu Lau ar in mear is airially
iesonsiLle oi irs orenr anaLolic ioeiries. Ioous iicl in aiacliuonic
acius (AA), sucl as eggs anu uaiiy iouucrs, sloulu rleieoie also Le
consiueieu mosr Leneicial oi rle uiose o muscle gain.
I you aie a mear-anu-oraroes rye, you sloulu rake auvanrage o rle
io-anaLolic ligl iario o AA consumrion. Hovevei, ro ievenr rle
oveiexiession o AA-ueiiveu iosraglanuins rlar may leau ro clionic
inlammarion anu iesulr in oveiall muscle vasre, Le suie ro cycle Lerveen
uays o oous iicl in AA, sucl as mear, eggs, oi uaiiy, anu uays o oous
iicl in omega-3, sucl as isl anu seaoou. Alvays Leai in minu rlar
animal-ueiiveu oous aie veiy lov in omega-3 LIAs anu rlar
sulemenring animal-Laseu uiers virl omega-3 oils is liglly
iecommenueu. ALove all else, Le suie ro aly rlis inoimarion accoiuing
ro youi seciic neeus.
NM
K-
1lis secrion uerails rle anaLolic acrions o aiacliuonic aciu (AA) anu
may Le o airiculai lel ro arlleres anu LouyLuilueis. 1le iacrical
auvice in rlis secrion may lel maximize rle anaLolic eecrs o exeicise.

AA is rle uominanr iosraglanuin iecuisoi. AA-ueiiveu

iosraglanuins aie geneially moie acrive rlan iosraglanuins ueiiveu
iom orlei essenrial arry acius (LIAs). AA-ueiiveu iosraglanuins
geneiare rleii comlex acrions on numeious cellulai iocesses rlar
acrivare secial giovrl-meuiaring ioreins, incluuing lear slock
ioreins, mirogen-acrivareu iorein kinases, anu enzymes rlar evenrually
srimulare anaLolic sreioiu loimones anu giovrl acrions on exeicising
muscles.
1lis comlex o acrions, meuiareu Ly AA, lels mainrain muscle
iorein inregiiry uuiing exosuie ro exeicise-ielareu sriess anu lear, anu
acilirares anaLolic acrions rlar lel imiove muscle comosirion anu
inciease muscle mass.
-
Aiacliuonic aciu aiises iom gamma linoleic aciu, an essenrial omega-
6 liiu. 1le AA is rlen meraLolizeu ro Lecome air o rle cell memLiane
liius, esecially loslariuylinosirol. AA is ieleaseu iom rle cell

-
- --
Sriess srimuli, sucl as rlar inuuceu uuiing exeicise oi a lysical
injuiy, incieases aiacliuonic aciu ielease iom rle cell memLiane
rliougl losloiylarion o rle cyrosolic enzyme losloliase
A2. 1lis enzymaric acrivarion is inuuceu Ly sriess-acrivareu
iorein kinases (SAPKs). 1lese SAPKs aie acrivareu uuiing
inlammaroiy iocesses Ly cyrokines (vlicl aie AA ueiivarives),
losloliius, olysacclaiiues, anu sriess srimuli sucl as lear
anu iee iauicals (mosrly consiueieu Lau guys). Geneially,
SAPK is a giovrl inliLiroi rlar is likely ro Lalance orlei sriess-
ielareu giovrl-srimularing agenrs. Hovevei, SAPK 2 lels inuuce
losloiylarion anu acrivarion o lear-slock iorein 2, a acr
rlar may lay an imoiranr iole in rle meclanism rlar ieaiis
uamageu muscle rissues anu rleieLy lels cell suivival anu
musculai mainrenance unuei sriess.
memLiane as iee AA Ly rle enzyme losloliase A2. 1lis enzyme is
acrivareu Ly a vaiiery o exreinal srimuli, incluuing auienaline, anu is
inliLireu Ly coiricosreioiu loimones anu anri-inlammaroiy uiugs. 1lis
inliLiroiy eecr o coirisol on AA ielease may airly exlain coirisol`s
suiessive eecr on muscle gain.
1le enzymes rlar synrlesize iosraglanuins iom AA aie calleu COX 1
anu 2. Anri-inlammaroiy uiugs sucl as asiiin anu orlei nonsreioiual
anri-inlammaroiy uiugs (SAIDs) aie all COX inliLirois. Anri-
inlammaroiy uiugs, incluuing ovei-rle-counrei SAIDs, lave Leen
knovn ro inliLir AA anaLolic acrions. Arlleres anu LouyLuilueis vlo
rake anri-inlammaroiy uiugs anu ainkilleis sloulu Le avaie o rleii
ioLaLle inliLiroiy eecr on muscle gain.

-
1le oxiuarive conveision o aiacliuonic aciu inro irs ielareu acrive
iosraglanuins occuis in rle enuolasmic iericulum o rle cell memLiane
Ly rle iosraglanuins synrlase comlex enzymes rlar incluue COX 1 anu
2. Aiacliuonic aciu lays a ciirical iole in suivival unuei sriess oi lysical
riauma. Unuei noimal ciicumsrances, AA-ielareu inlammaroiy iesonse
las a iorecrive anu Leneicial uncrion.
1le ielease o AA incieases rle acrions o inlammaroiy meuiarois sucl
as cyrokines, inreileukins, anu rumoi neciosis acroi, vlicl las a sriong
immunoiorecrive imacr on rle Louy anu lels suiess Lacreiial oi viial
inecrions vlile enlancing oveiall uerecrion o sick anu uamageu cells.

Scienrisrs conuucring iecenr sruuies ar rle Bioreclnology Cenrei

anu Deairmenr o Lxeiimenral Biomeuical Sciences Univeisiry
in Pauova, Iraly, ounu rlar uuiing inlammarion, acrivareu
maciolages seciere ceirain giovrl acrois like cyrokines rlar
osirively aecr muscle giovrl. Hovevei, vlen rle inlammaroiy
iesonse Lecomes clionic oi exaggeiareu, ir can give iise ro
uiseases sucl as ileumaroiu airliiris, Cioln`s uisease, oi leair
uisease. I unrieareu, clionic inlammarion can also leau ro oveiall
muscle vasring.
-
Inlammarion is a naruial ueense ieacrion ro lysical sriess oi injuiy.
Inlammaroiy ieacrions aie oren associareu virl caraLolic iocesses rlar
involve vasring o rissues sucl as o muscles anu Lones. Orenrimes,
uuiing sriess-ielareu caraLolic rissue uegiauarion, rle Louy arremrs ro
comensare Ly acrivaring rle mosr oveiul giovrl-srimularing agenrs
sucl as cellulai acroi cyclic A^P (cA^P) anu rle ielease o aiacliuonic
aciu virl irs ielareu acrive ioanaLolic iosraglanuins anu cyrokines.
1lar is vlar laens uuiing inrense exeicise: Inrense iesisrance oi
inrense exlosive anu seeu-ielareu riaining aie in acr caraLolic acriviries
rlar inirially reai muscle iLei anu connecrive rissue. 1le acrivarion o
ioinlammaroiy iosraglanuins anu cyrokines comLineu virl
auienaline anu irs cA^P-ielareu anaLolic loimonal srimularion, gives
rle Louy rle necessaiy aisenal ro iecueiare anu ro Luilu sriongei muscle
anu Lones, rlus ieaiing rle Louy ro lanule uirlei sriess moie
eicienrly.
-
One can acilirare AA acrions simly Ly consuming oous iicl in
omega-6 oils anu AA sucl as mear, eggs, anu uaiiy iouucrs. Hovevei,
rle conveision o omega-6 oils (linoleic aciu) inro rleii moie acrive
gamma linoleic aciu oim, iom vlicl aiacliuonic aciu is ueiiveu, is
oren inliLireu as a iesulr o vaiious meraLolic acrois, incluuing ligl
Lloou sugai, zinc ueiciencies, viramin ueiciencies, anu aging.
Sulemenring rle uier virl uieraiy souices iicl in gamma linoleic aciu,
sucl as iimiose oil oi Llack cuiianr oil, can lel ro Lyass rlis veak
enzymaric iocess.
AA Liosynrlesis can also Le suiesseu rliougl rle use o oils iicl in
uieraiy omega-3, incluuing laxseeu, lem, anu isl oils. 1lus, ro
esraLlisl anaLolic orenrial, ir is imoiranr ro mainrain a ligl iario o
omega-6 ro omega-3 LIAs.
^osr eole aie ueicienr in omega-3 oils. 1leieoie, rle ligl 5-ro-1
iario o omega-6 ro omega-3 uoes nor necessaiily aly ro mear anu
oraroes ryes. Bee eareis may neeu ro sulemenr rleii uiers virl

oouLaseu uiers. Omega-3 oils iorecr againsr AA oveiexiession rlar

can leau ro clionic inlammarion anu may iesulr in uisease anu muscle
vasring.

Knovn as rle loimone o yourl, a mosr orenr anaLolic anu ar-

Luining agenr, giovrl loimone (GH) is rle suLjecr o mucl scienriic
ieseaicl. 1le secierion o GH is conriolleu Ly many vaiiaLles sucl as
oou inrake, exeicise, slee, anu sriess, anu Ly acrois sucl as age, Louy
mass, anu genuei. ^osr imoiranrly, rle secierion o giovrl loimone is
ioounuly aecreu Ly ciicauian ilyrlm. As you`ll soon leain, uaily
cycles involving lungei, lysical sriess, anu uee slee can uiegulare
rle ielease o GH.
GH Lloou levels aie claiacreiizeu Ly laige ulses olloveu Ly veiy lov-
level ulses. 1le laigesr ulse occuis uuiing uee slee. GH secierion
may Le auveisely aecreu Ly ooi earing laLirs, slee ueiivarion,
clionic sriess, lov rlyioiu acriviry, anu ceirain uiugs. A GH ueiciency
can leau ro aLnoimal Louy ar, a ueciease in exeicise enuuiance, ooi
lealrl, ieuuceu Lone mineial uensiry, imaiieu liiu meraLolism, srunreu
giovrl, anu acceleiareu aging. ^aniularing ceirain uaily eeuing anu
sleeing cycles anu incoioiaring secial riaining iourines may
signiicanrly enlance rle acrions o GH.


Giovrl loimone ieacles irs eak level uuiing uee slee. 1o
unueisranu lov slee lels inuuce GH`s maximum imacr, ir is essenrial
ro unueisranu rle Lasics o rle slee-vake cycle.
1le slee cycle consisrs o rvo uisrincr slee srages: iaiu eye movemenr
(RL^) slee anu non-RL^ slee. on-RL^ slee can Le uirlei uiviueu
inro liglr anu uee slee. Dee, non-RL^ slee can Le uisceineu Ly a
ligl-amliruue lov-iequency uelra vave. 1lis is vly uee, non-RL^
slee is calleu slov-vave slee (SWS).
1le uieience in seveial claiacreiisrics uiviues rle slee-vake cycle
inro rliee srages: non-RL^ slee, RL^ slee, anu vakeulness. Slee is
geneially evaluareu accoiuing ro rvo ciireiia: (1) riming anu (2) amounr.
Slee is conriolleu Ly neuioeriues anu loimones rlar aie iegulareu Ly
rle lyorlalamus-iruiraiy-auienal axis. euioeriues anu loimones
rlar iegulare slee, vakeulness, eeuing cycles, anu sriess all lay a air
in a eeuLack conriol rlar iegulares GH secierion rliougl srimularion
anu inliLirion.

Giovrl loimone (GH, somarorioin) is a olyeriue loimone
consisring o 191 amino acius in lumans. Ir is seciereu Ly somarorioic
cells in rle anreiioi iruiraiy. 1le main eecrs o GH aie srimularion o
Lone giovrl, anaLolic eecr in rle muscles, conseivarion o iorein anu
caiLolyuiares, anu moLilizarion o ar oi eneigy (liolysis).
1le eecrs o GH aie airially meuiareu Ly somaromeuins, o vlicl
rle mosr imoiranr aie rle insulinlike giovrl acrois IGI
1
anu IGI
2
.
Plasma IGI
1
conrenr iimaiily oiiginares in rle livei anu kiuneys,
lovevei, IGI
1
somaromeuins aie seciereu locally Ly seveial orlei rissues.
As noreu, secierion o GH iom rle anreiioi iruiraiy is ulsarile: 1le
secierion Luisrs aie olloveu Ly neaily unuerecraLle levels o lasma GH.

Iemales lave liglei lasma levels o GH rlan uo males, vlo lave

evei GH ulses, Lur male GH ulses aie o liglei amliruue. Giovrl
loimone secierion is conriolleu Ly an innei ciicauian ilyrlm. Giovrl
loimone secierion srairs ro uecline uuiing rle ouirl uecaue o lie. Ir is
imoiranr ro nore rlar aging uiminisles GH secierion uuiing rle uay
iisr, vlile rle slee-associareu GH ulse eisisrs longei. 1lus, any
merlou rlar can lel inciease GH ielease uuiing rle uay may lave a
ioounu anriaging eecr.


GHRH anu uoamine coule ro iorecr male viiiliry anu ro mainrain
giovrl orenrial. GHRH cells lave uoamine as a coriansmirrei.
Doamine inliLirs rlyioiu-srimularing loimone (1SH) anu iolacrin,
rlus iorecring rle Louy iom oveiexiession o rle emale lacraring
loimone iolacrin, vlicl anragonizes male sex loimones anu can cause
eminizarion o rle male Louy. Higl iolacrin anu 1SH aie anrianaLolic.
1leieoie, GHRH, uoamine, anu GH lay a ciirical iole in iegularing
orency, viiiliry, male lysical claiacreiisrics, anu oveiall giovrl.

1le ielease o GH is iegulareu Ly srimularing anu inliLiroiy
agenrs.
Giovrl loimone ieleasing loimone (GHRH), vlicl srimulares
GH secierion, is a eriue-srimularing loimone. Irs synrlesis is
srimulareu Ly cellulai acroi cA^P, anu irs secierion incieases
vlen rle GH lasma level uios.
Somarosrarin (somarorioin ielease inliLiring acroi |SRII]) is a
eriue rlar inliLirs GH secierion. Somarosrarin is viuely
uisriiLureu in rle Louy. 1le local ielease o somarosrarin may
iorecr rle Louy iom oveiexiession o GH, vlicl coulu leau ro
cancei oi giovrl o inreinal oigans.


Giovrl loimone (GH) iegulares irs ovn Lloou level rliougl a negarive
eeuLack meclanism. Plasma levels o GH iegulare rle acriviry o
somarosrarin anu GHRH cells. An elevareu level o GH incieases
somarosrarin ielease anu uecieases GHRH ielease. Conveisely, a lov
level o GH uecieases somarosrarin anu incieases GHRH levels. As
noreu, GH levels aie meuiareu inuiiecrly Ly insulinlike giovrl acroi
(IGIs), neuioeriues, anu auienal anu sreioiu loimones. eveirleless,
rlis auronegarive eeuLack conriol o rle GH-GHRH-somarosrarin axis
geneiares a ilyrlmic alreinarion Lerveen ligl anu lov GH levels.

Giovrl loimone-ieleasing loimone (GHRH) anu uee slee aecr one
anorlei uiamarically. Higl levels o GHRH can inciease rle amounr o
uee slee a eison exeiiences, anu lov levels can imaii slov-vave
slee (SWS), rlus sloirening slee rime. Inreiesringly, rle amounr o
GHRH mRA coulu Le liglesr in rle moining, airiculaily oi eole
vlo suei iom insomnia oi rlose vlo ieriie lare. 1lus, oi some
eole, skiing moining slee imaiis GH secierion. Ioi Lorl o rlese
gious, an areinoon na is liglly iecommenueu. 1le Louy comensares
oi lack o uee slee Ly inuucing ir moie quickly uuiing rle areinoon
siesra.

GH secieragogues (GHSs) aie a class o oligoeriues anu noneriue
comounus, vlicl aie orenr srimularois o GH ielease. GHS
comounus acilirare slee. In young auulrs, IGI
1
levels inciease as a
iesulr o GHS auminisriarion. 1leie is giear inreiesr in synrleric GHS as
a ossiLle iemeuy oi age-ielareu GH ueiciency.
Ir is commonly Lelieveu rlar ceirain amino acius sucl as aiginine,
oinirline, anu riyrolan may lel inciease GH ielease. Hovevei, no
conclusive eviuence exisrs rlar sulemenrarion o iee-oim amino acius

ar Leurime lels inciease GH acriviry. 1le eecriveness o many GH

secieragogue iouucrs is in seiious uouLr, Lur some iouucrs may lave
genuine srimularing eecrs on GH ielease uuiing SWS slee.
Unoirunarely, Lecause o rle ossiLiliry o misuse Ly some segmenrs o
rle oularion, rlese iouucrs aie illegal in mosr srares. onerleless, GH
ielease is eecrively srimulareu Ly orlei eriues. 1lese srimularing
agenrs aie naruial comounus rlar iegulare eeuing cycles anu lungei
sensarion. Galanin anu neuioeriue Y aie likely mosr ioounu
srimularois o GH ielease. Borl neuioeriues rlar oiiginally iegulare
eeuing cycles can assisr in muscle anu sriengrl gain.

Ioou inrake is an imoiranr inluencing acroi in giovrl iare anu Louy
comosirion. ^ammalian eeuings anu oveiall eneigy Lalance aie
conriolleu Ly an innare Liological meclanism rlar involves rle iegularion
o loimones anu eeuing-ielareu sensarions sucl as lungei, aggiession,
anu sariery. Animals anu luman Leings ear ro sarisy rleii immeuiare
eneigy anu nuriirional neeus. Regularion o oou inrake involves rle
sensarion o exreinal enviionmenral acrois sucl as oou availaLiliry,
uangei, anu remeiaruie. Unuei ceirain conuirions sucl as lack o oou
oi rle iesence o uangei, luman suivival ueenus on rle aLiliry ro
enuuie Ly susraining lie rliougl minimal oou inrake anu eiious o
oveiearing ro allov eneigy anu nuriienrs ro Le anaLolically sroieu in
anriciarion o ligl eneigy uemanu.
Animal anu luman eeuing cycles aie rleieoie iimaiily conriolleu Ly
a suivival-ielareu meclanism. As noreu, vlen acing caraLolic inuucing
conuirions sucl as asring, unueiearing, oi inrense lysical sriess, rle
Louy`s suivival meclanism is riiggeieu. 1lis acrivares oveiul anaLolic
srimularing acrois oi comensarion anu auararion. 1le Liain lays a
key iole in iegularing eeuing cycles anu giovrl. Lxeiimenrs conuucreu
in rle 1940s sloveu rlar ceirain lesions in rle lyorlalamus ieuuce
eeuing, vleieas orlei lesions inuuce oveiearing. 1lose conclusions leu
ro rle lyorlesis rlar uieienr aieas in rle lyorlalamus aie
iogiammeu ro conriol eeuing cycles Laseu on eiiouic unueiearing anu
oveiearing rliougl sensarions o lungei anu sariery.
Recenr Liological reclniques ieveal a moie solisricareu neuial conriol
o eeuing anu eneigy Lalance. A laige numLei o neuioeriues veie

ounu ro exeir eirlei srimularoiy oi inliLiroiy eecrs on eeuing, giovrl,

anu oveiall eneigy exenuiruie.
O


Ieeuing cycles aie conriolleu Ly lyorlalamic neuions. 1le
lyorlalamic eeuing conriol ieceives srimularoiy oi inliLiroiy signals
Ly neuioeriues anu loimones. 1lese signals aie air o a suivival
meclanism rlar inreiacrs virl exreinal enviionmenral conuirions. Ioi
insrance, a lack o oou incieases lungei, srimularing eriues anu
loimones sucl as neuioeriue Y, galanin, anu coirisol.
Conveisely, vlen a ull meal is consumeu, lungei-inliLiring agenrs
sucl as lerin anu insulin noimally signal rle Liain ro sense sariery anu
ieuuce eeuing. As you`ll leain larei on, rlis iimal eeuing meclanism is
moie rlan oren inreiiureu Ly ooi earing laLirs. ^osr mouein uiers
rlar aie Laseu on a ev meals ei uay uisruiL rle Louy`s aLiliry ro
eicienrly conriol lealrly eeuing cycles rliougl iimal sensarions o
lungei anu sariery. Wlen earing unuei consranr sriess, rle Louy is
oveivlelmeu Ly rle auveise eecrs o rle sriess loimone coirisol.
Coirisol, a lungei-srimularing agenr, ooses insulin anu lerin
inliLiroiy signals in rle Liain, rleieLy causing clionic lungei rlar oren
leaus ro comulsive Lingeing anu veiglr gain. Cycling Lerveen eiious
o acrion anu ielaxarion anu Lerveen eiious o unueiearing anu
oveiearing lels minimize sriess-ielareu coirisol imacr vlen earing.
1le suivival-ielareu eeuing meclanism conriols vaiious Liological
uncrions. In auuirion ro srimularing oi inliLiring rle amounr o oou
earen, neuioeriues lel iegulare earing Lelavioi. euioeriue Y
inuuces a ieeience oi caiLolyuiares, vleieas galanin inuuces a
ieeience oi ar. euioeriues rlar iegulare eeuing may also exeir
signals rlar iomore anaLolism oi caraLolism. euioeriue Y anu
galanin inuuce a geneial anaLolic srare Ly srimularing GH ielease, rlus
imioving eneigy Lalance anu acceleiaring liolysis (ar Luining).
Conveisely, a clionic ligl lasma level o coirisol may auveisely aecr
giovrl vlile incieasing liogenesis (ar gain).

euioeriue Y is a 36-amino aciu eriue ounu in rle cenrial neivous
sysrem anu rle gasrioinresrinal riacr. In auuirion ro irs eecr on eeuing
anu eneigy Lalance, neuioeriue Y las Leen imlicareu in rle iegularion
o ieiouucrion, giovrl loimone secierion, caiuiovasculai uncrion,
anxiery, memoiy anu rle iegularion o ciicauian ilyrlms.
Galanin is a 30-amino aciu eriue. Ir is iesenr in rle gasrioinresrinal
riacr anu viuely in rle cenrial neivous sysrem, vleie ir airiciares in
numeious Liain uncrions sucl as eeuing, memoiy, anu loimone ielease.
Borl neuioeriue Y anu galanin aie Lelieveu ro inciease GH secierion Ly
inliLiring somarosrarin ielease, rlus inuiiecrly incieasing GHRH secierion.
Borl galanin anu neuioeriue Y inliLir noiauieneigic cells in rle locus
coeiuleus noianuien iegion o rle Liain, rlus uirlei acceleiaring rle
inliLiroiy eecr on somarosrarin. (As noreu, noiauieneigic cells iomore
somarosrarin ielease, rlus inliLiring GH secierion uuiing rle uay.)
In summaiy, rle lungei-neuioeriue-giovrl loimone axis may lay a
signiicanr iole in iegularing eeuing anu oveiall giovrl. All rle aLove
inoimarion cleaily inuicares rlar rle lungei sensarion, virl irs ielareu
neuioeriue Y anu galanin, lels inciease GH ielease uuiing rle uay. As
noreu, luman eeuing cycles aie conriolleu Ly a iimal suivival
meclanism rlar lels susrain lie unuei rougl exreinal conuirions sucl
as lack o oou oi inrense lysical sriess virl ligl eneigy uemanu.
1leieoie, unueiearing anu lungei acrivare a oveiul anaLolic
srimularion via giovrl loimone ielease, rlus acceleiaring ar Luining
vlile saiing iorein anu caiLolyuiares.
Laring ar niglr vlile ielaxing inalizes rle uaily eeuing cycle. Keeing
a sreauy, uaily slee-vake cycle anu avoiuing slee ueiivarion lel
maximize rle imacr o GH on rle Louy uuiing uee slee. Oveiall,
mainraining sleeing anu eeuing cycles rlar involve eiious o lungei
anu lysical sriess (i.e., exeicise) olloveu Ly eiious o nouiislmenr,
sariery anu ielaxarion, comLineu virl suicienr amounrs o slee, vill
lel maximize giovrl loimone`s anaLolic anu iejuvenaring acrions on
rle Louy.
Giovrl loimone las a ioounu ainiry oi Lone anu connecrive rissue
Luiluu. Arlleres, LouyLuilueis, anu mairial airisrs oren suei iom
injuiies iesulring iom veak renuons oi lov Lone uensiry. Bones anu

connecrive rissue lay a ciirical iole in eecrive musculai uevelomenr.

Giovrl loimone lels acilirare rle ieaii o muscle iLeis anu renuons
anu rle mineializarion o Lones. Insuicienr giovrl loimone ielease
imaiis oveiall muscle anu sriengrl gain.

Insulinlike giovrl acroi

1
(IGI
1
) is iegaiueu as a oveiul anaLolic
srimularoi rlar las rle asresr anu mosr immeuiare giovrl imacr on
muscle rissue. IGI
1
is a single-clain olyeriue. Like irs name, IGI
1
las
an insulinlike sloir-reim meraLolic eecr anu giovrl acroilike long-
reim eecrs on cell iolieiarion anu uieienriarion.
1le IGI
1
ieceroi (IGI-1R) is sriucruially similai ro rle insulin
ieceroi. Borl lave a cell`s suiace ieceroi virl inriinsic ryiosine
kinase-ielareu acriviries. 1le ryiosine kinase uomains o IGI
1
anu insulin
iecerois ossess similai sriucruie anu acrions. Desire rle ligl uegiee
o lomology, exeiimenral eviuence suggesrs rlar rle rvo iecerois lave
uisrincr Liological ioles. 1le insulin ieceroi is knovn ro Le a key
iegularoi o glucose riansoir anu Liosynrlesis o glycogen anu ar,
vleieas rle IGI
1
ieceroi is a orenr iegularoi o cell giovrl anu
uieienriarion. ore rlar insulin can lave an anaLolic eecr on muscle
cells. Unuei seciic meraLolic conuirions involving ceirain eeuing cycles
anu a srare o ligl insulin sensiriviry, insulin can lave a orenr giovrl
imacr. Hovevei, unlike IGI
1
, insulin`s anaLolic acriviries may involve
ar gain.

Insulinlike giovrl acrois (IGIs) srimulare skeleral muscle giovrl anu
uieienriarion rliougl a cascaue o cellulai evenrs. IGI`s ieceroi is a
riansmemLiane ryiosine kinase viuely exiesseu in muscle rissue as vell
as orlei rissue anu cell ryes. Acrivarion o rle ieceroi iesulrs iom rle
Linuing o giovrl acroi liganus IGI
1
anu IGI
2
(IGI
2
las a lovei
ainiry rlan IGI
1
anu is rleieoie consiueieu less orenr). IGI
1
`s
comlex o acrions involve inreiacrions virl sriess-acrivareu ioreins
sucl as lear slock ioreins oi sriess-acrivareu iorein kinases (SAPKs),
vlicl rogerlei lel in musculai ieacrion ro inuuceu lysical sriess (i.e.,
mainrenance, ieaii, giovrl, uieienriarion). IGI
1
also lays an
imoiranr iole in enlancing rle exiession o conriacriLle ioreins sucl
as acrin anu myosin, rlus leling inciease muscle sriengrl.
1le Linuing o IGI
1
ro irs cell`s suiace ieceroi srimulares ryiosine
kinase acriviries vlicl, in ruin, inuuce a cascaue o losloiylarion
evenrs rlar inreiacr virl cyrolasmic ioreins sucl as loslariuyl
inosirol-3 kinase (PI3K). PI3K`s acrivarion rlen leaus ro rle uncrional
eecrs o IGI
1
sucl as enlanceu glucose riansoir, enlanceu myocyre
conriacriLiliry, anu inliLirion o iogiammeu cells` uearl (aorosis).

Skeleral musculai uieienriarion is a iocess rlar involves a moleculai
meclanism rlar svircles rle cellulai anaLolic iogiam iom
iolieiarion (incieasing rle numLei o cells) ro uieienriarion (rle
conveision o iecuisoi cells ro muscle cells). Inrensive sruuies lave leu
ro rle uiscoveiy o riansciirional agenrs rlar lay a ivoral iole uuiing
uieienriarion. One o rlese muscle giovrl anu uieienriarion agenrs
consisrs o a amily o ioreins calleu myogenic iegularoiy acrois
(^RIs)in airiculai, rle iorein myogenin. ^yogenin is exiesseu
exclusively in skeleral muscles. IGI
1
srimulares muscle uieienriarion
anu giovrl Ly rle inuucrion o myogenin mRA as vell as orlei
giovrl-iomoring iorein kinases via rle acrivarion o PI3K.
IGI`s giovrl srimularion voiks in uieienr inriacellulai signaling
arlvays. One o rlem is rle mirogen-acrivareu iorein kinase. As noreu
ieviously, mirogen-acrivareu iorein kinase may Le acrivareu Ly

ioinlammaroiy iosraglanuins. 1le acrivarion o rlis iorein may Le

iesonsiLle oi rle mirogenic giovrl imacr o IGI
1
anu
ioinlammaroiy agenrs uuiing anu arei inrense lysical exeicise.

IGI
1
uiegulares rle acrions o rle sriess ioreins lear slock iorein 2
(HSP-2) anu sriess-acrivareu iorein kinase 2 (SAPK2). Hear slock
ioreins lave Leen some o rle mosr vell-ieseiveu ioreins rliouglour
evolurion. Unuei seveie lysiological sriess, rlese ioreins ulill
essenrial uncrions in cells, iorecring rlem iom iiieveisiLle uamage.
HSP-2 las Leen involveu in rleimoroleiance, uieienriarion, anu
iolieiarion. ^osr imoiranrly, HSP-2 lels iorecr muscle sriucruial
inregiiry, rlus leling sriengrlen muscle iesonse ro sriess anu
acceleiaring iecueiarion.
Oveiall, IGI
1
inuuces a orenr anaLolic srare in muscles, esecially
uuiing inrense lysical sriess. Inreiacring virl sriess-acrivareu ioreins,
ioinlammaroiy iosraglanuins, cyrokines, anu orlei sriess-ielareu
giovrl iomoreis sucl as niriic oxiue anu cellulai acroi cA^P, IGI
1
is
likely rle mosr immeuiarely acrive anu mosr comelling giovrl acroi
rlar eecrively lels iorecr muscles iom sriess-ielareu aral uamage
vlile srimularing giovrl, uieienriarion, anu inciease in muscle
sriengrl.
All rle inoimarion aLove alies ro noimal conuirions. Unuei noimal
conuirions, IGI
1
anu irs meuiarois lel iorecr rle Louy, in airiculai rle
muscles iom uamage, anu enlances auararion o muscles ro sriess via
giovrl anu sriengrlening. Hovevei, oveiexiession o IGIs anu sriess-
acrivareu iorein may leau ro unconriolleu iolieiarion o cells anu
cancei.
As orenr as ir is, injecrions o IGI
1
IV can Le aral. Hovevei, orlei,
naruial merlous rlar enlance rle acrions o giovrl loimone anu irs
somaromeuins (IGIs) coulu Le mosr eecrive in esraLlisling a orenr
anaLolic srare, enlancing rle immune sysrem anu leling ro slov rle
aging iocess.

-
Peiiouic asring, unueiearing, anu exeicise may lel srimulare
IGI
1
anu may lel inciease IGI
1
iecerois in muscles.
Posrexeicise caiL consumrion is iecommenueu oi maximizing
IGI
1
anaLolic acrions.
Comlere nuriirional meals anu a suicienr suly o caloiies
aie necessaiy oi oveiall giovrl.
^inimizing caiL consumrion ro one meal ei uay, ieeiaLly
osrexeicise, as vell as incieasing consumrion o omega-3
essenrial arry acius, may lel iorecr againsr insulin iesisrance
anu rleieLy enlance IGI
1
anaLolic acrions.

-
Pioessional arlleres, LouyLuilueis, oveilireis, anu vereian mairial
airisrs knov rlar ieal gains in muscle anu sriengrl iequiie rime. Wlile
ar Luining is a iocess rlar can Le iniriareu insranrly rliougl uier anu
exeicise, musculai giovrl is a slovei evenr rlar rakes lace in a
vavelike mannei. Unueisranuing anu alying rlese iinciles is
ciucial oi eecrive musculai uevelomenr.
An anaLolic evenr occuis in rvo ciirical srages. 1le iisr srage is
giovrl srimularion, anu rle seconu is giovrl acrivarion. 1le iisr
srage, giovrl srimularion, involves rle acrions o loimones anu
comounus rlar srimulare giovrl, incluuing rle eriue-srimularing
loimones (LH, GHRH), auienal loimones, cellulai acroi cA^P, anu
iosraglanuins.
1le seconu srage, giovrl acrivarion, is also rle concluuing srage rlar
acilirares acrual muscle gain. 1lis srage involves rle acrions o anaLolic
loimones, incluuing sreioius anu giovrl loimone rlar veie ieviously
srimulareu Ly rle iisr srage o rle anaLolic cycle. 1le amounr o rime ir
rakes ro comlere Lorl srages o rle anaLolic cycle is rle amounr o rime
iequiieu oi eecrive muscle gain.
^uscle gain occuis unuei rle olloving rliee conuirions:
1. 1le anaLolic acrions o comlex loimones rlar incluue sreioius,
GH, rlyioiu, anu insulin.
2. Comlere anu suicienr nuriirion rlar incluues all essenrial ioreins,
arry acius, viramins, mineials, anu anrioxiuanrs. CaiLs sloulu also
Le iegaiueu as Lorl anaLolic anu anricaraLolic oou oi muscles.
3. Lneigy. Higl cellulai eneigy is iequiieu oi rle ieaii anu Luiluu o
muscle rissue.
I one o rle aLove conuirions is comiomiseu, vlerlei ir`s a loimonal
ueiciency, insuicienr nuriirion, oi lov cellulai eneigy (uue ro lov
rlyioiu oi insulin iesisrance), giovrl may Le seveiely imaiieu.

^usculai uevelomenr is air o a iimal suivival meclanism rlar
oiiginally leleu animals anu luman Leings auar ro lysical sriess anu
laiusli. Lacl o us caiiies an innei coue rlar goveins oui ieacrions ro
enviionmenral clanges. ^osr iimirive, single-cell oiganisms sucl as
amoeLae oi Lacreiia iesonu ro clanges in rleii exreinal enviionmenr
sucl as clanges in remeiaruie oi oou availaLiliry. ^oie auvanceu
mulricellulai living oiganisms sucl as animals anu luman Leings musr
also iesonu ro clanges in rleii enviionmenr ro sray alive.
Human suivival ueenus on an elaLoiare nervoik o cellulai
communicarion. Dieienr signaling agenrs iequiie uieienr rlieslolu
rimes ro inuuce rleii ielareu acrions. 1le uuiarion ovei vlicl signaling
agenr acrions occui vaiies. Some acrions, sucl as rlose o iosraglanuins,
rake a iacrion o a seconu, vleieas orleis, sucl as sreioiu acrions, lasr
louis oi even uays. In orlei voius, giovrl agenrs lave eirlei an

immeuiare oi a uelayeu imacr on rle Louy. Unueisranuing rlis acr is

ciirical oi ulrimarely inuucing muscle gain.

1le uieienr rime eiious iequiieu oi vaiious loimonal imacr on rle
Louy is rle acroi rlar uicrares rle mannei rliougl vlicl giovrl occuis.
Leaining rle rime-imacr acroi can lel you rake auvanrage o rle
anaLolic cycle ro inuuce eecrive muscle gain.
As menrioneu, loimones anu rleii acrions lave a sloir oi a long-lasring
imacr on rle Louy. Inreiesringly, rlose loimones rlar lave a sloir eecr
aie oren caaLle o geneiaring an immeuiare imacr on rle Louy. On rle
orlei lanu, loimones rlar lave a long-lasring anaLolic imacr oren
uelivei ir in a uelayeu mannei.
Sloir, insranr imacrs on rle Louy aie geneiareu Ly auienal loimones,
insulin, anu srimularing loimones sucl as AC1H, LH, anu GHRH,
vleieas long-lasring Lur uelayeu imacrs aie geneiareu Ly sreioiu
loimones. 1le acrions o cellulai acroi cA^P anu iosraglanuins
ueenu on rleii ielareu inuuceis (auienal loimones anu LIA,
iesecrively). In orlei voius, rle imacr o cA^P cleaily ueenus on
auienal acrions. Because auienal acrions aie immeuiare anu sloir, so aie
cA^Ps. Hovevei, lysiologic conuirions sucl as asring anu exeicise
iolong auienal acrions anu rleii ielareu cA^P imacr.
Iinally, even rlougl rle imacr o iosraglanuins occuis in a slir
seconu, rle accumularing eecr o LIA on iosraglanuin iouucrion can
acilirare long-lasring iosraglanuin acrions.
1o ievenr any conusion, leie is a Liie summaiy:
Auienal loimones, eriue srimularing loimones, cA^P, anu
iosraglanuins lave an immeuiare anu sloir imacr rlar can lasr seconus
ro minures ro louis. onerleless, rlar imacr coulu Le iolongeu unuei
ceirain lysiological conuirions incluuing asring anu exeicise.
Sreioiu loimones lave a uelayeu yer ioounu imacr rlar can lasr oi
louis oi even uays.

-
1le immeuiare Lur sloir-liveu acrions o srimularing loimones leau ro
rle conclusion rlar rle iisr srimularing srage o rle anaLolic cycle is asr
Lur sloir anu iagile. On rle orlei lanu, rle uelayeu Lur long-lasring
acrions o sreioiu loimones leau ro rle conclusion rlar vlile rle seconu
srage is slov, ir can eisisr oi uays. ^osr imoiranrly, you can also see
lov rle long anu ioounu anaLolic acrions o sreioiu loimones cleaily
ueenu on a ieliminaiy sloir Lur iagile srimularing eecr.
^any arlleres ail ro ully acrivare rle iisr srage o rle anaLolic cycle.
1lis ieliminaiy srimularoiy srage is quire unsraLle anu can Le
aLanuoneu as soon as ir Legins.
BouyLuilueis anu arlleres vlo lave ooi earing laLirs anu ollov
incoiiecr exeicise iourines miss rle ooiruniry ro esraLlisl a sriong
giovrl srimuli. As a iesulr, rley aie unaLle ro ieacl rle seconu
conclusive srage o rle anaLolic cycle, anu rley ail ro gain rle muscle
anu sriengrl rley uesiie.
1le use o anaLolic uiugs is a vay ro Lyass rle iisr srimularing srage
o rle anaLolic cycle. Hovevei, eveiy sloircur las irs iice. 1le uaik siue
o anaLolic uiug use is vell knovn anu vell uocumenreu. Asiue iom
slurring o rle Louy`s ovn iouucrion o anaLolic loimones, anaLolic
uiugs can auveisely aecr Lloou iessuie, livei clolesreiol, anu liiu
meraLolism, anu can cause oveiexiession o aiomarase (esriogenic
eecr), laii loss, acne, giovrl o inreinal oigans (sucl as aLnoimal
giovrl o leair oi inresrines, vlicl may leau ro caiuiovasculai ioLlems
oi oveigiovn Lig gurs, iesecrively) anu cancei. Iolloving rle
anaLolic cycle naruially virl no sloircurs may Le a slovei iocess Lur
mucl moie eecrive in rle long iun.

Clionic acrivarion o loimones sucl as auienals oi sriess-ielareu

eriue-srimularing loimones seem ro auveisely emry all availaLle

loimonal ieseives anu leau ro auienal exlausrion oi loimonal
insuiciency. Sucl conuirions may seveiely comiomise rle Louy`s
ieacrion ro sriess, uiminisl rlyioiu loimone uncrions, suiess liLiuo,
anu imaii giovrl.
Cycling Lerveen eiious o acrion anu iesr is rleieoie necessaiy ro
eecrively ieacl anaLolic srares. Lengrl o riaining (volume) anu exeicise
inrensiry aie Lorl imoiranr acrois in inuucing giovrl srimularion.
eveirleless, eiiouic iesr anu ielaxarion inreivals aie as imoiranr as
voikour sessions. Alrlougl exeicise acrivares rle iisr srage o rle
anaLolic cycle, iesr comLineu virl ioei nuriirion closes rle cycle anu
acrivares rle inal seconu srage, vlicl acilirares rle acrual giovrl. As
noreu ieviously, one o rle mosr imoiranr anaLolic eecrs occuis
uuiing uee slee, vlen giovrl loimone ielease ieacles irs eak level.


You can iacrically acrivare rle iisr giovrl-srimularing srage o rle
anaLolic cycle rliougl unueiearing anu exeicise. Iasring anu lysical
sriess inuuce auienal acrions rlar acrivare cellulai acroi cA^P. Auienal
loimone acrions couleu virl rle cA^P eecr on eriue-srimularing
loimones anu GH ielease uuiing rle uay gianr oveiall anaLolic
srimularion virl a Lonus o ar Luining.
An excellenr iecommenuarion is ro minimize caiL consumrion uuiing
rle uay. Doing so ievenrs long-lasring uaily insulin sikes rlar may
suiess rle ieliminaiy giovrl-srimularing iocess. Insulin anragonizes
auienal-cA^P acrions anu is rleieoie likely ro suiess rleii inirial
giovrl-srimularing eecr. Hovevei, as you`ll see larei on, insulin las a
ioounu anaLolic eecr uuiing rle olloving seconu srage o rle
anaLolic cycle. 1leieoie, ingesrion o caiLs arei exeicise oi uuiing rle
evening meal can lel inalize some ciirical anaLolic acrions rlar iequiie
insulin inreieience ro Le ully eecrive.
Ioi muscle gain, ir is ciirically imoiranr ro inuuce rle iisr srimularing
srage. Unueiearing comLineu virl eiiouic sloir, inrense riaining
sessions is ioLaLly rle mosr eicienr merlou o enoicing rlis sloir-

liveu, iagile srage o rle anaLolic cycle. Iailing ro esraLlisl a sriong

anaLolic srimularing eecr may signiicanrly ieuuce youi ooiruniry ro
esraLlisl a orenr anaLolic srare.
Oveiearing ar niglr, vlile mainraining a ligl nuriirional srare rlar
incluues rle coiiecr LIA iario, suicienr comlere iorein suly, anu
enougl caiLs oi ar ro gianr maximum cellulai eneigy yielu anu insulin
suoir, lels acilirare rle seconu, anu inal, anaLolic srare. ore rlar
rle aLove giovrl cycle can rake a coule o uays. 1le iacrical merlou
o inuucing rle rvo ciirical srages o rle anaLolic cycle uay in anu uay
our, srimularing anu aciliraring anaLolic srares, is a mosr eicienr vay ro
inciease rle ioLaLiliry o muscle anu sriengrl gain. Hovevei, like any
orlei Liological iocess, rle anaLolic cycle Leneirs iom iacrical
aujusrmenrs.
Srareu simly, eole lave uieienr meraLolic uemanus anu rleieoie
iequiie seciic uieraiy anu exeicise mouiicarions rlar lel sarisy rleii
unique neeus. Since ve`ve alieauy coveieu rle iole o LIAs in iegularing
giovrl, ler me menrion again rlar Lorl omega-6 anu omega-3 arry acius
aie necessaiy oi rle comlerion o rle anaLolic iocess, lovevei, virl
uieienr iarios aujusreu accoiuing ro a eison`s inuiviuual neeus.
Wlile aiacliuonic aciu lels in signaling giovrl srimularion rliougl
ioinlammaroiy iosraglanuins anu cyrokines, uuiing exeicise omega-3
long-clain arry acius DHA anu LPA lel sraLilize insulin anu ieuuce
livei anu Lloou clolesreiol, rlus imioving ar urilizarion anu sreioiu
loimone synrlesis. ^osr imoiranrly, omega-3 oils anu rleii acrive
ueiivarives lel Lalance rle acrions o AA, rlus iorecring rle Louy iom
clionic oveimaniesrarion o AA rlar may leau ro clionic inlammarion
rlar can uirlei leau ro muscle vasre.
Peole vlo use sreioius oi orlei anaLolic uiugs may neeu ro inciease
rleii consumrion o omega-3 oil ro lel iorecr rle Louy iom arry
livei uisease oi cancei. Hovevei, oveiconsumrion o omega-3 ro omega-
6 (vlicl seluom laens Lecause mosr eole suei iom omega-3
ueiciencies) may auveisely aecr ar loss anu giovrl. 1leieoie, ir is
imoiranr ro mainrain rle coiiecr iario o omega-6 ro omega-3.

BouyLuilueis anu arlleres sloulu consiuei mear anu eggs ro Le rle mosr
anaLolic oous. Aiacliuonic aciu, vlicl is aLunuanr in mear anu eggs,
lels ro inuuce inirial anaLolic srimularion. ^ear is also iicl in
miroclonuiia, vlicl conrain all rle essenrial nuriienrs oi muscle rissue.
Vegeraiians oi vegans may live longei virl a ieuuceu iisk o
caiuiovasculai uisease, Lur rley may also comiomise rleii aLiliry ro
naruially inciease muscle mass. Ir is a knovn acr among nuriirion
exeirs rlar vegeraiianism may auveisely comiomise sexual uesiie anu
orency.
Hovevei, Ly incoioiaring ceirain oou comLinarions, incluuing ceirain
Leans anu nurs, vegeraiians may ieclaim rleii viiiliry anu orency anu
assume anaLolic orenrial. urs, esecially almonus, lave Leen
consiueieu an aliouisiac oou iom rle rime o anriquiry. Wirl rleii
sueiioi nuriirional conrenr, almonus sloulu Le iegaiueu as one o rle
mosr orenr anaLolic-suoiring oous. Ceirain kinus o vegeraiianism,
sucl as lacro vegeraiianism, can Le a veiy eecrive uier. Daiiy iouucrs
sucl as vley iicorra cleese maue iom goar, slee, oi Lualo milk, aie
excellenr souices o iorein iicl in Liancl clain amino acius. Wley
iorein, vlen iocesseu coiiecrly, is oren an excellenr auuirional iorein
as vell.

1le iisr srage o rle anaLolic cycle`s eecr is immeuiare Lur sloir anu
unsraLle.
1le seconu srage o rle anaLolic cycle`s eecr is uelayeu Lur can
eisisr sreauily oi uays.
1le Louy las limireu eriue-srimularing anu auienal loimone
ieseives. Clionic acrivarion o rlese loimones, sucl as iom
oveiriaining, can iesulr in auienal exlausrion, loimone insuiciency,
anu rle Louy`s imaiieu aLiliry ro coe virl sriess oi inuuce giovrl.
Unueiearing comLineu virl exeicise is rle Lesr vay ro lengrlen anu
sraLilize rle sloir anu unsraLle srimularing eecr o rle anaLolic

cycle`s iisr srage.

Oveiearing vlile mainraining a ligl nuriirional srare, incluuing rle
coiiecr iario o LIAs, comlere iorein, anu suicienr caiLs anu ar
lel acilirare rle anaLolic cycle`s seconu anu inal srage.
Borl omega-6 anu omega-3 aie necessaiy oi rle comlerion o rle
anaLolic cycle. Omega-6 is iimaiily a Srage I ieliminaiy giovrl-
srimularing agenr. Omega-3, iimaiily a Srage II agenr, is an anri-
inlammaroiy rlar lels rle Louy iecueiare anu Luilu rissue.
Borl exeicise anu iesr sessions aie necessaiy oi inuucing a maximum
anaLolic srare.

-
-
Builuing muscle uemanus skill, immense uisciline, anu exeiience,
nor ro menrion knovleuge, insrincr, logic, anu ioLaLly even a uegiee o
oLsessiveness. Dee commirmenr ro enuuie ain in oiuei ro aclieve rle
goal o lysical excellence is one qualiry rlar las claiacreiizeu arlleres,
mairial airisrs, anu vaiiiois oi rlousanus o yeais.
OLsessiveness, lovevei, can somerimes mean auleiing ro iigiu iourines
rlar auveisely aecr eioimance. Peole vlo oLsessively engage in
long, exlausring exeicise iourines in an arremr ro gain muscle mass
oren inu rlemselves losing muscle insreau. Wlen rlis occuis, oLviously
somerling is veiy viong.
An arllere vlo vanrs ro uiscovei vly rlis aioacl uoesn`r voik musr
unueisranu rle ieal eecrs o vaiious riaining merlous on muscle gain.
Lxeicise anu iesr inreivals lave uisrincr srimularing oi inliLiroiy eecrs
on giovrl. 1le olloving ages ieveal acrs aLour muscle gain anu
auuiess quesrions rlar aie oren oveilookeu. Iinally, rley may sleu some
liglr on vlerlei ir is ossiLle ro uevelo a suei muscle iLei rlar can
oureioim any orlei rye o muscle iLei.

^uscle size is only one o many acrois rlar aecr muscle eioimance.
In acr, Lig, leavy muscle mass somerimes comiomises eioimance,
sucl as in long-uisrance iunneis oi siinreis.
^uscle gain is likely air o a iimal suivival meclanism rlar lels rle
Louy imiove muscle sriengrl via auararion ro sriess. Suivival is rle
mosr uominanr uiiving oice o lie. 1le Louy vill iniriare any iocess ir
neeus oi lysical suivival, incluuing muscle gain oi even muscle vasre.
Suivival ueenus on eioimance, anu eioimance ueenus on moie
rlan jusr muscle size. Iiom a suivival oinr o viev, vlar ieally counrs
is ovei.
Povei is a reim rlar is oren conuseu virl sriengrl. Wlile ve aumiie
sriengrl anu size, ve somerimes ail ro unueisranu rlar muscle size las
lirrle ielarion ro muscle ovei. Povei is rle sum roral o all oice-
geneiaring eioimance caaLiliries, incluuing sriengrl, velociry, seeu,
enuuiance, anu elasriciry. In orlei voius, muscle ovei is ueineu as rle
Lalance Lerveen all irs ielareu eioimance caaLiliries:
SriengrlResisrance ro veiglr loau
VelociryLxlosive imacr (acceleiarion o oice)
SeeuRlyrlm o ieeririve moves ei rime (slov ro asr)
LnuuianceResisrance ro arigue
LlasricirySriercleu muscle iesisrance ro Lieakuovn (muscle
iesisrance ro reaiing anu injuiy)
All rle aLove acrois comiise muscle ovei, alrlougl rley may seem
conriauicroiy. Ioi examle, seeu seems ro anragonize sriengrl, anu
sriengrl seems ro anragonize enuuiance. eveirleless, rle iules o
suivival uicrare iioiiries. Ioi insrance, i one neeus ro Le liglr anu
miglry ro suivive, rle Louy vill uevelo lean muscles virl ligl seeu
anu velociry`s exlosive imacr sucl as virl liglrveiglr Loxeis.
^uscle anu sriengrl gain iequiie secial exeicise iourines rlar
maximize iesisrance anu minimize enuuiance. Inueeu, rle common

oinion among LouyLuilueis is rlar aeioLics as a riaining merlou may

inliLir oi slov muscle gain. ^oieovei, anecuoral eviuence suggesrs rlar
muscle mass anu sriengrl gain iequiie inrense iesisrance exeicise virl a
loau o aLour S0 ro 90 eicenr maximum volunraiy conriacrion ro Le
eecrive. Ioi rle uiose o sriengrl anu mass gain, eioiming sers o
5 ro 10 ieeririons is iecommenueu.
In acr, ir las Leen suggesreu rlar even one suei-leavy ie voulu Le
enougl ro srimulare muscle giovrl. Hovevei, Lecause eioimance
involves moie rlan muscle mass anu sriengrl, anu Lecause sriengrl-
seciic riaining may comiomise orlei eioimance caaLiliries sucl as
seeu anu enuuiance, one may vonuei vlerlei rle ryical sriengrl-
iesisrance riaining iourines aie eecrive enougl ro maximize
eioimance. 1lar quesrion iaises an issue o urmosr imoirance oi
comeririve arlleres, mairial airisrs, anu LouyLuilueis vlo seiiously
visl ro Luilu a oveiul Louy virl sueiioi eioimance caaLiliries.
- --
^uscle iLei ryes aie oren classiieu as slov-rvircl oi asr-rvircl.
Iasr-rvircl iLei can geneiare moie oice, velociry, anu seeu rlan can
slov iLei. ^uscles virl a ligl eicenrage o asr-rvircl iLeis aie
geneially sriongei anu asrei rlan muscles consisring o mosrly slov-
rvircl iLei. ^osr imoiranrly, a asr-rvircl iLei is caaLle o gaining
moie mass rlan a slov iLei.
Ioi rlar ieason, LouyLuilueis aie usually inreiesreu in ueveloing
muscle virl a ligl eicenrage o asr-rvircl iLei ro maximize muscle
mass anu sriengrl gain. Consiueiing all rle auvanrages o asr-rvircl
iLei muscle, you miglr rlink rlar ir is inueeu sueiioi ro rle slov-iLei
rye. Well, rlink again. Iiom a Liological oinr o viev, slov-rvircl
iLei, also knovn as ieu iLei, can orenrially oureioim asr muscle
iLei in seveial vays:
Slov iLeis aie moie iesisranr ro arigue.
Slov iLeis, virl rleii liglei miroclonuiial conrenr (u ro 20
eicenr), lave sueiioi meraLolic caaLiliry ro urilize eneigy iom ar
uel.

Slov iLeis lave a ligl collagen conrenr anu aie rleieoie moie
elasric anu iesisranr ro veai anu reai.
An inciease in slov muscle iLei enlances vasculaiiry anu imioves
Lloou ciicularion as vell as oxygenarion.
Iinally, iecenr sruuies anu exeiimenrs suggesr rlar, iom an
evolurionaiy eisecrive, slov-rvircl iLei 1ye I is moie ueveloeu
anu auvanceu rlan asr-rvircl iLei 1ye II.
Sruuies on muscle arioly uiscoveieu rlar muscle ieraiuarion causeu Ly
iolongeu misuse oi injuiy involves rle conveision o rle moie
ueveloeu slov iLei rye inro a moie iimirive rye, rle asr iLei.
Suiiise! As conrioveisial as ir may seem, iom an evolurionaiy
sranuoinr, ueveloing Lig muscles ligl in asr-rvircl iLei may in acr
Le iegaiueu as a sign o a Liological serLack.
In a ielareu marrei, suivival ueenus on eneigy urilizarion. As noreu,
slov iLei, virl irs liglei miroclonuiial conrenr, is mucl moie eicienr
in conveiring ar ro eneigy, a acr rlar conriiLures ro a massive sueiioiiry
in oveiall eneigy iouucrion, iorecrion iom insulin iesisrance, anu
inciease in ar moLilizarion ro eneigy (ar loss).
onerleless, asr iLeis srill can oureioim slov iLeis in sriengrl,
velociry, anu seeu. Human Leings anu animals neeu all lysical
eioimance caaLiliries incluuing sriengrl, seeu, velociry, anu
enuuiance ro suivive. Simly srareu, Lorl asr-rvircl anu slov-rvircl
iLei ryes aie ciirically imoiranr oi Lorl sloir anu iolongeu acrions.
]usr vlen you Lelieve you lave a cleai unueisranuing o muscle iLeis
ryes, you vill Le conuseu all ovei again vlen you consiuei
eioimance. Borl seeu anu sriengrl riaining raiger asr-rvircl iLei.
Hovevei, seeu anragonizes sriengrl, anu vice veisa. A iace loise is Luilr
uieienrly rlan a voiking loise, rle same uieience alies ro arlleres
vlo riain oi seeu veisus rlose vlo riain oi sriengrl. ^osr riaining
merlous rouay seciically raiger sriengrl, seeu, oi enuuiance, given
rlar sriengrl comiomises enuuiance, enuuiance may comiomise
seeu, anu seeu may comiomise sriengrl.
Consiueiing all rle aLove conriauicrions anu vaiiarions, one may
vonuei vlerlei ir is ossiLle ro uevelo a suei muscle rlar ossesses all

eioimance caaLiliries in onemuscle virl sueiioi sriengrl, seeu,

velociry, anu enuuiance caaLiliries, a suei muscle virl sueiioi
urilizarion anu geneiarion o eneigy.

1le quesrion o vlerlei ir is ossiLle ro Luilu suei muscle leaus
uiiecrly ro rle issue o muscle eioimance. Wlen muscle sueiioiiry is
rle goal, maximum eioimance is rle vay. ^usculai eioimance
ueenus on rvo ciirical acrois: (1) muscle comosirion anu (2) neive-ro-
muscle srimularion. ^oie seciically, rle rye o muscle iLei anu rle
inrensiry o neuial srimularion uicrare muscle eioimance anu irs
orenrial oi giovrl.
-
1o ossess all ligl-eioimance caaLiliries, a muscle musr Le
comoseu o sueiioi muscle iLei virl sueiioi neuial viiing. 1le
neivous sysrem conriols skeleral muscle rliougl a nervoik o neuions
rlar aie connecreu ro muscle iLeis via secial juncrions. A neive can
acrivare ev oi many iLeis virl eirlei liglr oi inrense srimularion.
A neive-ro-muscle comlex is calleu a moroi unir. ^oroi unirs can
inreimingle ro acilirare comounu muscle movemenr. All volunraiy
muscle acrions oiiginare in rle Liain. 1le moie eicienrly rle Louy is
viieu, rle moie inrense rle neivous srimularion can Le, anu rle asrei
anu moie inrensely rle muscle can iesonu. 1leieoie, rle ueinirion o
any suei muscle cleaily ueenus on irs neuial viiing.
Consiueiing rlar musculai uevelomenr involves an inciease in neive-
ro-muscle connecrions, a iocess calleu inneivarion, rle moie viieu rle
muscle is, rle sriongei anu asrei ir eioims. ^oieovei, rle moie inrense
rle srimuli, rle moie anaLolic rle iesulr. In acr, muscles rlar aie viieu
virl myelareu neuions (rle ones suiiounueu Ly myelin slearls, vlicl
aie isolareu anu can geneiare sriongei neuio signals) aie also muscles
rlar lave imioveu ovei anu giovrl orenrial.
I rleie is inueeu a suei muscle, rlen ir sloulu lave sueiioi viiing,

sueiioi eioimance caaLiliries, anu sueiioi orenrial ro urilize

eneigy. As ro vlerlei all rlis is ossiLlemosr ueinirely yes.
Ir las Leen suggesreu rlar ieeririve, inrense, srimularion signals ro a
muscle vill likely riiggei imioveu muscle ro neive iesonse via
inneivarion. As noreu, inneivarion is a iocess rlar incieases oi
inrensiies neuial connecrions ro muscle cells. Ir las also Leen suggesreu
rlar rlis iocess Ly irsel can signiicanrly imiove muscle sriengrl oi
seeu even virlour any clange in muscle mass. Hovevei, uieienr
acrions iequiie uieienr srimuli virl ossiLly uieienr seciic neuial
auararion.
1leieoie, ro lave sueiioi eioimance caaLiliries, rle muscle neeus
ro Le sueiviieu virl a nervoik o neuial juncrions rlar can lel
geneiare all seciic eioimance qualiries, incluuing sriengrl, seeu,
velociry, anu enuuiance.
^uscle inneivarion can Le imioveu rliougl a secial, ieeririve
comlex o srimularoiy signals Ly incoioiaring sriengrl, seeu, velociry,
anu enuuiance exeicise in a single voikour, anu ieeiaLly, all in one
gianr sueiser!
1lis is a veiy inrense anu uemanuing riaining merlou. Hovevei, ro Le
eecrive, rlis giueling comLinarion o sriengrl, seeu, velociry, anu
enuuiance in a single voikour musr Le ieeareu a ev rimes eacl veek.
1le ieeririve comlex o srimuli oices rle muscles ro auar Ly
incieasing all rle vaiious neuion ovei ourlers anu rleieLy imioving
sriengrl, seeu, velociry, anu enuuiance.
1le Leneirs can Le asronisling. Ioi insrance, a long-uisrance iunnei
virl an inaLiliry ro uevelo seeu may Le aLle ro imiove siinring
caaLiliry virlour comiomising oveiall enuuiance, consequenrly Leing
aLle ro Lieak lis oi lei ovn rime iecoiu Ly aciliraring a Lerrei siinr
rovaiu rle inisl line.
^airial airisrs anu Loxeis vlo alieauy incoioiare seeu, velociry, anu
enuuiance in riaining may Le aLle ro gain auuirional sriengrl on ro o
all rlis, anu rleieLy imiove ovei uncles, usl-ull movemenrs, anu
oveiall iesisrance ro arigue unuei inrense lysical sriess.
^uscle neuial viiing is only one air o vlar ueines a suei muscle.

We srill neeu ro covei rle mosr elemenral unir uon vlicl rle suei
muscle is comoseu. 1lis mosr Lasic elemenral unir is rle suei muscle
iLei.
-
^usculai uevelomenr involves rle conveision o one iLei rye ro
anorlei. Ir is geneially accereu rlar sloir, inrense iesisrance exeicise
iourines aie likely ro inciease rle conveision o slov-rvircl 1ye I iLeis
inro asr-rvircl 1ye II iLeis. Conveisely, long, ieeririve, lov-imacr
riaining iourines aie likely ro inciease rle conveision o asr-rvircl iLei
ryes inro slovei ones.
1le conveision o muscle iLei ryes iom slov ro asr, anu vice veisa,
seives an oLvious Liological uiose. Srareu simly, rle Louy auars ro
rle mosr inrense oi long-lasring srimuli Ly clanging rle comosirion o
irs muscle iLeis accoiuingly. ^oieovei, musculai uevelomenr occuis
insranrly. Wlen srimulareu Ly rle neuioriansmirrei acerylcloline, rle
muscle ieveises irs elecriical claige anu esraLlisles a cellulai srare calleu
acrion orenrial. 1lis iocess involves a cascaue o evenrs incluuing rle
inuucrion o ion clannels, rleieLy acrivaring ceirain ioreins anu
caralyzing enzymes rlar iniriare muscle conriacrion anu signal giovrl
orenrial.
^ucl is srill unknovn aLour exacrly lov musculai uevelomenr
occuis. eveirleless, Laseu on sruuies o animals anu lumans,
ieseaicleis suggesr rlar musculai uevelomenr mosr likely las ro uo virl
ieeririve srimularion anu acrions rlar encoue gene riansciirion, vlicl
signals iorein synrlesis anu giovrl, iesumaLly via calcium clannel
acrivarion. Lveiy momenr o acrion may srair a iocess rlar, virl a
ieeririve, amliying eecr, can leau ro muscle riansoimarion.
Consiueiing rlar asr iLeis lave sloir enuuiance, vleieas slov iLeis
aie veak anu slov, you miglr vonuei vlar musculai uevelomenr ieally
means. Can you evei Le in a vin-vin siruarion in vlicl you gain Lorl
sriengrl anu enuuiance.
Because luman suivival ueenus iimaiily on all eioimance
caaLiliries, incluuing sriengrl, seeu, anu enuuiance, ir is ieasonaLle ro
assume rlar rleie is a Liological meclanism virlin us rlar is ie-

iogiammeu ro acilirare Lerrei suivival skills Ly maximizing oveiall

ovei imacr anu Ly imioving sriengrl, seeu, anu enuuiance
caaLiliries. Lviuence suggesrs rlar rleie is inueeu a Liological meclanism
rlar may uevelo a sueiioi muscle iLei rlar can oureioim any orlei
muscle iLei rye.
1le so-calleu suei muscle iLei caiiies all ossiLle eioimance-ielareu
auvanrages. Scienrisrs lave alieauy ounu a kinu o suei muscle iLei
ligl in miroclonuiial enzymes anu glycolyric enzymes, a comLinarion
rlar can aoiu sueiioiiry in Lorl iolongeu aeioLic anu in sloir,
inrense, anaeioLic exeicise. eveirleless, suei muscle iLeis miglr Le
classiieu as air o rle amily o asr 1ye II iLeis, alLeir virl sueiioi
enuuiance caaLiliries similai ro rlose o slov 1ye I iLeis. 1lar
classiicarion, lovevei, may Le misleauing. 1le unique sriucruie anu
Liological uncrions o rle suei iLeis sloulu make rlem a uisrincr amily
o muscle iLei rye virl uisrincr cellulai comosirion anu ulriasueiioi
eioimance caaLiliries.
1le eicenrage o suei iLeis in an aveiage mouein luman muscle is
almosr negligiLle. Cuiienr isolarion anu secially raigereu riaining
merlous Laseu on enuuiance, seeu, oi sriengrl ioLaLly ail ro riiggei
rle Liological meclanism rlar imioves oveiall ovei imacr, rleieLy
uiminisling rle clance o ueveloing suei muscle iLeis.
Oui ancesrois mosr likely caiiieu signiicanrly liglei eicenrages o
sueiioi muscle iLeis rlan ve uo rouay. Ancienr luman Leings veie
engageu in uaily lysical acriviries rlar iequiieu seeu, enuuiance, anu
sriengrlall o vlicl aie iequiieu oi luman suivival.
-
1o uevelo suei muscle iLeis, you vill neeu ro aujusr youi voikour
iourines ro incoioiare secial sueiser exeicise unirs rlar incluue
sriengrl, seeu, velociry, anu enuuiance all in one. Ioi insrance, you can
incoioiare a gianr sueiser unir rlar consisrs o clean iesses, leavy Lag
uncling, clin-us, ueau lirs, siinr inreivals, one-leggeu jums, anu
miliraiy uio sers olloveu Ly osr-exlausrion slo-mo anu exlosive
uncles. ^inimize iesr rime Lerveen sers. I you aie a mairial airisr, or
ro incoioiare ieeririve sers o Lorl sriengrl anu exlosive riaining inro
youi iourines, sucl as virl slouluei iess uio sers olloveu
immeuiarely Ly a ser o slov-morion anu asr, exlosive uncles.

Slov-morion moves sucl as in 1ai Cli oi Qigong can eicienrly

inciease ovei-uncl-exlosive imacr. 1le slov moves signal sriengrl
srimuli, vleieas rle asr moves signal seeu anu velociry-ielareu srimuli.
In comLinarion, slov anu asr acrions vill signal rle muscle ro imiove
oveiall seeu, exlosives, anu ovei imacr.
Boxeis anu mairial airisrs oren lack rle aLiliry ro geneiare a knockour
uncl. 1le riaining merlou aLove may lel rlem uevelo suei muscle
iLeis virl imioveu neuial viiing rlar may inciease Lorl exlosive
velociry anu oveiall ovei uncl imacr.
1lis is an exrieme riaining merlou rlar, i oveiuone, may leau ro rle
auveise eecrs o oveiriaining, so iememLei: nevei oveiriain! Srair Ly
incoioiaring one suei muscle voikour ei veek in youi iegulai
riaining iourine, anu Luilu u giauually. Aujusr rle voikour accoiuing
ro youi seciic iioiiries, virl rle goal o sriengrlening veaknesses
vlile inregiaring sriengrl, seeu, velociry, anu enuuiance. Be arienr.
1le Liological rlieslolu rime ro auar can lasr u ro a ev veeks. Iinally,
iememLei goou nuriirion. Recoveiy meals consisring mosrly o ligl-
qualiry iorein anu caiLs aie iecommenueu ro acilirare asr
iecueiarion, inliLir muscle Lieakuovn, anu maximize giovrl
orenrial.


An arllere`s ailuie ro ieacl maximum, eak eioimance is somerimes
rle iesulr o uysuncrional Louy iooirion. Wlen rle Louy`s naruial
symmeriy is inreiiureu uue ro incoiiecr riaining, injuiies, oi aging, some
Louy airs can giov uisiooirionarely ro orleis. As a iesulr, rle
oveisizeu Louy airs assume mosr o rle Louy`s voikloau, leaving rle
unueveloeu airs ione ro uirlei inacriviry anu iesulring uegiauarion.
I uncoiiecreu, unLalanceu Louy iooirions may leau ro a vicious cycle
in vlicl rle sriong Louy air gers sriongei anu laigei vlile rle veak
Louy air gers veakei anu smallei.
Unoirunarely, rlis ioLlem is oren oveilookeu. Laige-clesreu men
oren uo mulrile sers o Lencl iesses vlile clionically neglecring rleii
legs. 1leie aie also rlose rvo-uimensional arlleres vlo voik only on

rle Louy airs rley see in rle miiioi, meaning rle ionr o rle Louy only.
1vo-uimensional eole oren caiiy a Lig clesr anu Lices Lur lave a lar
Lack anu Lurrocks.
1yical voikour iourines may nor Le suicienr ro ieveise Louy
ueoimarions anu esraLlisl nev Louy iooirions. Hovevei, rleie is a
iocess rlar can oice rle Louy ro ieuesign irsel anu cieare nev,
imioveu Louy iooirions virl oveiall sueiioi eioimance
caaLiliries. 1lis iocess is calleu - -. 1o unueisranu lov ir
is ossiLle ro imiove Louy iooirion, you vill neeu ro acquainr
youisel virl rle Liological meclanism rlar iegulares muscle gain anu
muscle vasre.
- -- - -
^uscle gain is a iocess Ly vlicl muscle auus moie iorein ro irs mass
rlan ir loses. Gain anu loss o muscle iorein is air o a iegularoiy
meclanism rlar lels rle Louy consranrly mainrain lomeosrasis o irs
iorein ool. Piorein is neeueu oi numeious ciirical meraLolic uncrions,
incluuing rle oimarion o anriLouies, iouucrion o enzymes anu
loimones, anu rle ieaii o olu anu Lioken rissue. Ioi rlis ieason,
mainraining a iorein ool is o rle urmosr imoirance oi suivival.
Skeleral muscles seive as rle Louy`s exclusive iorein sroiage oigans.
Pioreins aie synrlesizeu oi uegiaueu accoiuing ro rle Louy`s seciic
neeus. Ioi insrance, injuiies, uisease, oi iolongeu sraivarion incieases
rle Louy`s uemanu oi iorein anu rleieoie rlese aie oren associareu
virl iorein uegiauarion anu muscle vasring.
A lealrly, 160-ounu male las a uaily iorein ruinovei o aLour 2S0-
300 giams. Piorein ruinovei is a reim rlar uesciiLes rle roral amounr o
iorein rlar is consumeu anu urilizeu oi anaLolic anu caraLolic
uioses. ^uscle gain cleaily ueenus on rle iare o iorein ruinovei, in
airiculai on rle iare o iorein synrlesis anu iorein uegiauarion. In
acr, any iocess rlar inuuces muscle gain also involves a suilus o
iorein synrlesis on iorein Lieakuovn.
Real muscle mass gain cleaily ueenus on rvo ciirically imoiranr
iocesses. 1le iisr iomores a gain in muscle iorein, anu rle seconu
inliLirs muscle vasre. Anyrling rlar lels inliLir muscle vasre
eecrively iomores muscle gain, a acr oren oveilookeu.

Because caiLolyuiares anu insulin aie consiueieu Lau guys, arlleres

anu LouyLuilueis renu ro iesriicr caiL consumrion, nor iealizing rlar Ly
uoing so rley seveiely comiomise rleii ooiruniry ro eecrively Luilu
muscle. Insulin, among orlei uncrions, is an anricaraLolic loimone rlar
inliLirs muscle Lieakuovn. 1lar`s vly ir is so imoiranr ro incoioiare
small iecoveiy meals rlar conrain iorein anu caiLs arei exeicise. 1le
anricaraLolic anri-muscle-vasre eecr o insulin also exlains vly a srare
o insulin iesisrance oi uiaLeres is oren associareu virl muscle vasre.
Orlei acrois rlar lel ievenr muscle vasre uo so rliougl vaiious
acrions, incluuing exeicise, inliLirion o sriess loimones, anu rle
ingesrion o uieraiy iorein, esecially Liancl clain amino acius. 1le
amino aciu leucine las a ioounu inliLiroiy eecr on muscle iorein
uegiauarion. 1lis is also riue o rle acrions o anaLolic agenrs sucl as
giovrl loimone, resrosreione, IGI
1
anu irs ielareu lear-slock iorein
2, all o vlicl inciease muscle iorein conseivarion, rleieLy inliLiring
muscle vasre.
Incoioiaring secial uieraiy anu riaining merlous rlar ieuuce sriess
can eecrively suiess coirisol`s caraLolic eecr on muscle iorein.
Relaxarion anu ioei iesr inreivals aie as imoiranr as exeicise, anu
avoiuing oveiriaining is rle mosr imoiranr o all. Oveiriaining oren
leaus ro sragnarion, lareau, anu loss o muscle rissue.
- -
^osr iorein synrlesis oiiginares iom enuogenous souices, nor iom
uieraiy souices. 1lis suggesrs rlar muscle gain is acrually a iocess o
iecycling in vlicl rle Louy conveirs enuogenous iorein inro nev
muscle iLeis. Ir also leaus ro rle srairling conclusion rlar rle Louy can,
in acr, ieuesign irsel.
Unuei ceirain conuirions involving nuriirional anu lysical sriess, rle
Louy voulu riy ro imiove eioimance caaLiliries Ly clanging irs
musculai iooirions via sriengrlening o acrive muscles anu arrenuaring
less acrive muscles A iocess exisrs rlar can slir iorein iom less acrive
muscles ro moie acrive muscles, rleieLy ciearing a moie uncrional Louy
iooirion. Recycling olu rissue inro nev rissue is also a naruial merlou
rlar lels mainrain rissue inregiiry anu may slov age-ielareu veai anu
reai.

Hov can you signal youi Louy ro ieuesign irsel. You can uo ir Ly
alreinaring Lerveen uays o lov iorein consumrion anu uays o ligl
iorein consumrion. 1lis uieraiy merlou, comLineu virl secial
exeicise rlar raigers anu iioiirizes ceirain muscles, is likely ro riiggei rle
iecycling iocess rlar slirs iorein iom one muscle ro anorlei, rleieLy
leling uesign nev Louy iooirions.
-
Recenr exeiimenral eviuence uemonsriares rlar a lov-iorein uier virl
suicienr caloiies riiggeis a meclanism rlar inliLirs acrive muscle
iorein Lieakuovn. 1lar meclanism iesumaLly lels rle Louy suivive
unuei conuirions o lov iorein ingesrion Ly saiing acrive muscle`s
iorein iom uegiauarion. Ir is ossiLle, rlen, rlar a remoiaiy lov-
iorein uier comLineu virl exeicise may oice rle Louy ro moLilize
iorein iom less acrive muscles ro moie acrive muscles, rlus saiing rle
moie acrive muscles vlile using rle less acrive ones as an enuogenous
souice o iorein.
1lar iocess voulu ieuesign rle Louy ro aclieve moie uncrional Louy
iooirions. I you vanr ro imiove youi Louy iooirions, you may
inu rlis merlou vell voirl riying. ore rlar exeicise iourines rlar
incoioiare secial sriengrl, seeu, oi enuuiance riaining aie necessaiy
oi rle inuucrion o Louy riansoimarion accoiuing ro youi seciic
neeus.
- - is a nev reim ueiiveu iom an olu concer. 1le iuea o
sliring muscles is Laseu on rle Louy`s renuency ro imiove irs
eioimance caaLiliries Ly sriengrlening rlose muscles iesonsiLle oi
acrions rlar occui mosr oren anu mosr inrensely.
In iacrical reims, a eison may Le aLle ro slir muscles Ly esraLlisling
secial voikour sessions ive ro six rimes ei veek rlar incoioiare
exeicises iioiirizing ceirain Louy airs (rlose rlar neeu exria
sriengrlening) vlile mainraining orlei Louy airs (rlose rlar aie eirlei
oveigiovn oi ielarively oveioveiing anu neeu ro Le ieuuceu in size).
One can uo rlar Ly incieasing rle iequency anu inrensiry o rle exeicise
ro raigereu Louy airs, vlile mainraining lovei iequency o exeicise ro
nonraigereu Louy airs.

As noreu, cycling Lerveen uays o lov anu ligl iorein consumrion

may lel rle Louy ieuesign irsel. Lov-iorein uays aie likely ro riiggei
rle meclanism rlar inliLirs acrive muscle Lieakuovn, rleieLy oicing
rle Louy ro uig inro irs iorein ool iom less acrive muscles, sliring
iorein iom rle less acrive ro rle moie acrive muscles. 1lis iocess
mainrains anu incieases rle size o acrive muscles vlile uecieasing rle
size o less acrive muscles.
Iinally, on ligl-iorein uays, rle Louy is likely ro rake auvanrage o rle
inciease in iorein urilizarion orenrial (uue ro rle ieceuing lov-iorein
uays) anu rleieoie maximize iorein assimilarion. 1lis can iesulr in
incieaseu muscle mass. ^uscle sliringrle iocess rlar acilirares
iorein sliring iom one muscle ro anorleimay lel inuiviuuals
coiiecr Louy iooirion anu symmeriy, rleieLy imioving Lorl
aesrlerics anu eioimance.

Insranr muscle gain is rle iomise uon vlicl many successul
LouyLuiluing au camaigns aie Laseu. Comanies rlar sell nuriirional
sulemenrs anu ovueieu oou iouucrs oren iomise quick ixes ro
rlose vlo use rleii iouucrs, cleaily raking auvanrage o eole`s
villingness ro Lelieve rle unLelievaLle. Consequenrly, rons o ovueieu
iorein anu miiacle ills aie uiclaseu anu consumeu uaily Ly eole
loing oi immeuiare muscle gain.
1lese iorein ovueis anu uiy er oou aie ackeu in veiy similai
conraineis. Hovevei, cars anu uogs alike lare rle smell anu rasre o
luman ovueieu oou, ioLaLly Lecause o irs sriong clemical ouoi,
airiicial auuirives, anu sveereneis. Regaiuless o vlerlei iorein
ovuei iouucrs aie giaueu Lelov rle nuriirional sranuaius suiraLle oi
animal consumrion, musculai uevelomenr is an issue rlar goes ai
Leyonu jusr uming iion anu sloving iorein. In acr, incoiiecr
uming anu clea-qualiry iorein may auveisely aecr oveiall
meraLolism anu imaii muscle gain.

- -
1le iincile o muscle nouiislmenr is Laseu on comlere nuriirion in
suicienr amounrs. In orlei voius, all essenrial nuriienrsincluuing
viramins, mineials, anrioxiuanrs, ioLiorics, LIAs, essenrial ioreins,
caiLs, anu iLeismusr Le consumeu in suicienr amounrs ro aoiu a
comlere iecueiarion anu musculai uevelomenr.
CaiLs, even rlougl rley aie nor reclnically essenrial, sloulu Le iegaiueu
as conuirionally essenrial oou oi muscles Lecause o rleii ioounu
anricaraLolic eecr on muscle Lieakuovn as vell as rle enlancemenr o
insulin anaLolic acrions on osrexeicise muscles. Pioreins sloulu alvays
come iom vlole oou souices. Animal anu maiine oous, incluuing uaiiy
anu eggs, aie rle Lesr souices o comlere iorein. Daiiy oous, airiculaily
vley iouucrs sucl as iicorra cleese anu vley iorein ovueis, aie iicl
in Liancl clain amino acius, vlicl lel inliLir muscle iorein
Lieakuovn.
Ir is also ciirically imoiranr ro ingesr suicienr amounrs o iorein.
Piorein ueiciencies oice rle Louy ro Lieak uovn muscle iorein oi orlei
meraLolic uioses, rleieLy causing muscle vasre. Biancl clain amino
acius, esecially rle iorein leucine, inliLir rlis caraLolic iocess.
]usr as imoiranr as ioreins aie essenrial arry acius, vlose anaLolic
acrions aie majoi conriiLurois ro exeicise anu osrexeicise-ielareu giovrl.
Iinally, viramins, mineials, anu anrioxiuanrs aie ciirically neeueu ro
caralyze all cellulai uncrions anu ievenr a meraLolic Lieakuovn. Arlleres
anu LouyLuilueis may neeu ro consume moie nuriirional sulemenrs rlan
eole vlo uon`r voik our as mucl ro sarisy rleii acrive Louy`s incieaseu
neeu oi all rle aLove essenrial nuriienrs.
-- -
Posrexeicise iecoveiy meals seive rvo majoi uncrions:
1. 1ley acilirare acrual giovrl Ly inalizing rle acrions o all anaLolic
agenrs, incluuing giovrl loimone, IGI
1
, resrosreione, anu insulin.

2. 1ley ievenr muscle Lieakuovn, rleieLy enlancing iecueiarion

anu maximizing giovrl orenrial.
Recoveiy meals sloulu consisr o liglr iorein (1530 giams) anu caiLs
(510 giams) so as ro nor rax rle Louy rliougl uigesrive sriess. 1le
uiose o iecoveiy meals is ro nouiisl rle sraiving muscles virl small
amounrs o nuriienrs, jusr enougl ro uo rle joL. Recoveiy meals sloulu
rleieoie Le caieully uesigneu. Piorein sloulu Le ueiiveu iom ligl-
qualiry, minimally iocesseu souices. 1o uirlei enlance muscle
nouiislmenr, raking Liancl clain amino acius is liglly iecommenueu ro
ievenr muscle iorein uegiauarion anu muscle vasre.

-
Oveiiocesseu iorein ovueis may cause an imLalance in
ceirain amino acius. 1le Louy rianslares sucl imLalances as
iorein ueiciencies oi suiluses, rleieLy oicing rle
Lieakuovn o exria amino acius, a iocess rlar can leau ro
meraLolic roxiciry anu may iesulr in oveiall muscle vasring.
As noreu, ingesrion o osrexeicise caiLs acilirares insulin
acrions rlar aie ciirically imoiranr oi maximizing giovrl.
CaiLs sloulu Le ueiiveu iom sraicl oi iom iucrose-iee
sveereneis sucl as iice oi male syiu ro maximize glucose
urilizarion.
^ineials, esecially calcium, magnesium, orassium anu zinc,
as vell as riace mineials sucl as cliomium, molyLuenum, anu
selenium, aie liglly iecommenueu as osrexeicise nuriirional
aius. ^ineials aie necessaiy oi all meraLolic arlvays anu
sriess managemenr. ^ineials can Le quickly uelereu uuiing
lysical acriviry. A osrexeicise mineial ueiciency can leau ro
muscle ciams, leauacles, anu symroms rlar iesemLle rlose
o oveiriaining, incluuing insomnia, neivousness, anu
exlausrion. Iueally, mineials sloulu Le air o eveiy iecoveiy
meal, uo nor oveilook rleii imoirance.
^inimize alcolol anu all airiicial ingieuienrs, incluuing
sveereneis, ieseivarives, anu oou clemicals sucl as oou


You may Le aLle ro imiove sriengrl, seeu, anu enuuiance caaLiliries
Ly olloving secial uieraiy cycles rlar involve uays o ligl caiLs (caiL
loauing) anu uays o ligl ar (ar loauing). Incoioiaring rlese uieraiy
cycles virl secial riaining iourines rlar involve inrense enuuiance anu
iesisrance exeicise (sucl as siinr inreivals anu gianr iesisrance sueisers)
aie veiy likely ro oice youi Louy ro auar ro iolongeu anu inrense
lysical sriess Ly incieasing Lorl glycolyric anu miroclonuiial enzyme
iouucrion, rleieLy enlancing Lorl caiL anu ar urilizarion oi eneigy.

-
coloiing anu sulires. All o rlese lace immense meraLolic
sriess on rle livei. An oveivlelmeu livei may comiomise
some o irs ciirically imoiranr uncrions, incluuing ar anu
glucose urilizarion, as vell as rle meraLolism o sreioiu
loimone ueiivarives. 1lis can rlen leau ro imaiieu eneigy
urilizarion, insulin iesisrance, anu esriogenic ieacrions rlar can
cause eminizarion in men, ar gain, anu imaiieu giovrl.
^ake all youi meals, incluuing youi iecoveiy meals, aealing
anu rasry. Reseaicl las suggesreu rlar rasre anu aioma may
inciease rle assimilarion o nuriienrs anu one`s sense o oveiall
vell-Leing. Peole vlo voik laiu ro gain muscle aie vise ro
culrivare rleii sense o rasre. Youi Louy, youi minu, anu youi
rasreLuus all ueseive ull comensarion oi youi laiu voik.
Peole can or ro lave liglr iorein anu a small amounr o
caiLs jusr Leoie a voikour. A ievoikour meal sloulu Le
uesigneu ro give rle Louy jusr enougl eneigy ro Legin rle
voikour. Pievoikour meals sloulu voik uon rle same
iinciles as a cai oi riuck ignirion. Ioi insrance, lov-glycemic
iuirs sucl as Leiiies, nonar yoguir, oi even a small iece o
gingei canuy, aie a goou kick srair oi youi engine.
Reeririve uieraiy cycles Laseu on uming anu uelering caiLs oice
rle Louy ro imiove urilizarion o caiLs oi eneigy, esecially uuiing
iolongeu nonaeioLic (iesisrance) exeicise. In acr, caiL uelerion
olloveu Ly caiL loauing is a vell-esraLlisleu riauirional merlou o
incieasing glycogen ieseives in riaineu muscles. eveirleless, ir is
imoiranr ro nore rlar ir is rle asr-rvircl iLeis rlar lave a giearei
ainiry oi Luiluing glycogen ieseives oi caiL urilizarion as eneigy oi
nonaeioLic iesisrance exeicise.
On rle orlei lanu, ir is rle slov-rvircl iLeis, virl rleii laigei
miroclonuiial caaciry, rlar lave a giearei ainiry oi ar urilizarion oi
iolongeu aeioLic enuuiance riaining. Reearing arreins o eeuing
cycles rlar involve caiL-loauing uays olloveu Ly ar-loauing uays voulu
oice rle Louy ro imiove caiL anu ar urilizarion Ly incieasing Lorl
glycogen ieseives anu miroclonuiial caaciry, virl rleii iesecrive
enzymes.
Ioi arlleric uioses, ir is imoiranr ro uisringuisl Lerveen rle eecrs
o caiL uel anu ar uel on muscle eioimance. CaiLs sloulu Le
iegaiueu mainly as oou oi asr iLei`s nonaeioLic acrions, rleieLy
enlancing sriengrl, seeu, anu velociry, vleieas ar sloulu Le iegaiueu
mosrly as oou oi slov iLei`s aeioLic acrions, rleieLy enlancing
iolongeu iesisrance ro arigue (enuuiance).
Incoioiaring ligl caiLs anu ligl ar uays virl secial riaining
iourines may vell lel imiove all eioimance caaLiliries (sriengrl,
seeu, anu enuuiance) as vell as inciease glycogen ieseives anu
miroclonuiial size oi sueiioi eneigy urilizarion. ore rlar uays o ligl
caiLs sloulu Le lov in ar, vleieas uays o ligl ar sloulu Le lov in
caiLs. 1lar vay, one can enlance rle eecr o uming anu uelering.
Iinally, iolongeu ieeririve arreins o eeuing can signiicanrly aecr
rle Louy`s auararion ro rle mosr uominanr oou giou. Ioi insrance,
eole vlo live iimaiily in ieezing aicric climares anu consume arry
maiine oous aie Lerrei auareu ro ar urilizarion rlen aie eole vlo
live in vaim climares anu suLsisr on lanr oou anu lirrle ar. On rle
orlei lanu, vaim-climare eole aie ioLaLly Lerrei auareu ro caiL
urilizarion. Ir ollovs, rlen, rlar iolongeu ligl-ar oi ligl-caiL uiers
may uisrincrively aecr muscle uevelomenr via auararion.

1le Lesr uieraiy souices o caiLolyuiares aie giains, lanrs, anu ioors.
1le Lesr uieraiy souices o arsin airiculai omega 6, omega 3, anu
omega 9oils aie nurs, seeus, olive oil, anu maiine oou.
Imiovemenrs in Lorl aeioLic anu nonaeioLic eioimance caaLiliries
may Le associareu virl an incieaseu numLei o suei muscle iLei ryes.
Reeririve cycles o caiL loauing anu ar loauing ovei iolongeu eiious,
comLineu virl inrense aeioLic anu nonaeioLic riaining iourines, aie
likely ro oice rle Louy ro inciease uevelomenr o suei muscle iLei
ryes virl imioveu aeioLic anu nonaeioLic eioimance caaLiliries.

^osr eole in rle Unireu Srares aie oveiveiglr. Alrlougl ar loss is

cuiienrly a oulai suLjecr o magazines anu sel-lel Looks, ir is nor a
simle one ro ully unueisranu. ^osr riauirional ar-loss iogiams ail.
Peole vlo uo lose veiglr vlile olloving rlese iogiams oren gain
Lack all rle veiglr rley lose, anu usually moie in rle long iun. ^any ail
in rleii veiglr-loss eoirs Lecause rle uiers aie roo iesriicrive oi Lecause
rley ieacl a sragnarion oinr arei vlicl rley can`r lose any moie veiglr.
Peole oren conuse veiglr loss virl ar loss, Lur rle rvo aie veiy
uieienr iocesses. Iar loss is rle iocess rlar leaus ro veiglr loss, anu
nor rle orlei vay aiounu. ^oie eole rouay rlan evei Leoie suei
iom myiiau ioLlems ielareu ro excessive Louy ar, incluuing sluggisl
meraLolism, insulin iesisrance, ligl clolesreiol, anu imaiieu
eioimance.
O secial concein is sruLLoin ar, rle renacious ar rissue knovn ro Le
almosr imossiLle ro ger iiu o. SruLLoin ar geneially iesisrs ar-Luining
acrions anu can`r Le iemoveu even Ly laiu uier anu exeicise iourines.
SruLLoin ar gain is a mouein ioLlem o almosr eiuemic iooirions.
Borl men anu vomen o all age gious suei iom rle inaLiliry ro lose
sruLLoin ar, iimaiily Lecause rley lave limireu inoimarion aLour ir
anu aie rleieoie ooily equieu ro rackle rle ioLlem.
1le suLjecr o ar loss gers even moie comlicareu oi arlleres anu
LouyLuilueis. In sire o laiu riaining anu sriicr uier iourines, many
acrive inuiviuuals srill Larrle excess ar. Lagei ro Le lean `n` mean oi ar
rle ro o one`s soir, comeririve anu liglly acrive men anu vomen
iesoir ro exrieme uiers anu riaining merlous rlar oren leave rlem virl
a lov Lasal meraLolic iare, arigue, anu loss o sriengrl, nor ro menrion
rle inaLiliry ro sray lean.
Wirl rle conrinueu lack o ueinirive guiuelines oi veiglr loss,
conusion exisrs as ro lov ro mosr eecrively lose Louy ar. Hovevei, rle
only vay ro eecrively auuiess rle issue, incluuing rle eliminarion o
sruLLoin ar, is iisr ro unueisranu rle Liological Lasics o ar
meraLolismlov anu vly ar gain oi ar loss occuis. Wlen you
unueisranu rle Liological Lasics o ar meraLolism, you iealize rlar ar
rissue seives uncrions Lesiues simly ioviuing a sroiage aiea oi eneigy.
Iar rissue seives uisrincr uioses rlar give ir ieasons ro accumulare,
iorecring rle Louy iom rle auveise eecrs o ceirain meraLolic
ioLlems Ly inuucing ar gain.
1le Liological iincile o ar loss is veiy simle: Removing rle
iesonsiLiliries o ar rissue iemoves rle ieason oi irs exisrence. By so
uoing, one can lose Louy ar virl asronisling eiciency anu, mosr
imoiranrly, can sray lean vlile nor giving rle Louy a ieason ro gain
ieLounu ar in rle uruie.

Iar loss is air o a Liological iocess rlar oices rle Louy ro Lieak
sroiage ar anu ielease arry aciu oi eneigy. Bur as simle as ir may
sounu, ar Luining isn`r jusr aLour Luining ar rissue. In acr, rle Luining
o ar, in airiculai sruLLoin ar, iisr iequiies rle eliminarion o rle
meraLolic ioLlems rlar inirially cause ar gain. I nor iesolveu, ceirain
meraLolic imaiimenrs sucl as ligl roxiciry oi insulin iesisrance, may
give ar rissue a ieason ro accumulare anu ro iesisr eliminarion. Auiose
ar rissue seives some Liological uioses Leyonu simle eneigy ieseive
sroiage. 1le Louy gains oi loses ar as air o a iegularoiy meclanism
rlar lels iorecr rle Louy iom rliee majoi ioLlems:
1. 1le accumularion o roxins rlar can uamage viral oigans.
2. 1le accumularion o liius anu clolesreiol rlar can leau ro insulin
iesisrance anu uiaLeres.
3. Declining esriogen levels (esecially oi vomen) rlar can leau ro an
aiiay o meraLolic ioLlems, incluuing loss o Lone mass, cognirive
uiiculries, imaiieu sexual eioimance, anu ieiouucrive aging.
In orlei voius, ar gain can Le iegaiueu as a ueseiare arremr Ly rle
Louy ro iorecr irsel iom ligl roxin levels, insulin iesisrance, anu lov
esriogen levels. 1leieoie any merlou rlar vill lel eliminare rle rliee
ioLlems cireu aLove voulu likely iemove some o rle majoi Liological
ieasons oi ar gain anu rleieoie acilirare eecrive ar loss.

As noreu, ar gain anu ar loss aie uicrareu Ly ceirain Liological
iinciles. ^osr cuiienr uiers aie Laseu on rvo majoi iemises: (1)
iesriicrion o caloiies anu (2) iesriicrion o caiLs. By iesriicring caloiies,
rle Louy consumes less eneigy rlan ir senus, rleieoie ir is oiceu ro
Luin sroieu ar ro ioviue rle iequiieu missing eneigy. By iesriicring
caiLs, rle Louy is oiceu ro Luin ar insreau. Auuirionally, caiL
iesriicrions minimize insulin`s inliLiroiy eecrs on ar Luining.
Hovevei, in sire o rle convincing logic Lelinu rlese iemises, mosr
uiers ail in rle long iun. Lviuenrly, Lorl caloiie iesriicrions anu caiL
iesriicrions aien`r suicienr ro susrain ar loss. Somerling else musr Le
going on. Consiuei, oi examle, rlar oi rlousanus o yeais, eole
living in Clina, 1iLer, anu Aiica lave olloveu uiers riauirionally Laseu
on giains anu ioors. In sire o consuming ligl-caiL meals, rlese eole
aie iemaikaLly lean anu lealrly. Consiuei also rlose aie eole vlo
riauirionally consume luge quanriries o oou, sucl as rle nomauic AiaL
riiLes in rle oirl Aiican anu ^iuule Lasrein ueseirs. 1lese eole aie
amous oi rleii luge easrs, yer rleii Louies look iock-laiu.
Conveisely, clionic iesriicrions o caloiies anu caiLs may auveisely
aecr rlyioiu, giovrl loimone, anu sreioiu loimone acrions, leauing ro
an oveiall sluggisl meraLolism. Hovevei, i uone eiiouically iarlei rlan
clionically, iesriicring caloiies anu caiLs is somerimes a veiy eecrive
merlou oi leling eole lose Louy ar. Clionic caloiie anu caiL
iesriicrions auveisely aecr ar loss. Lecrive ar loss anu rle aLiliry ro
iemain lean iequiie uirlei invesrigarion inro rle vaiious Liological
uncrions oi vlicl ar is iesonsiLle, anu a iacrical merlou oi
iemoving rlese Liological uncrions iom ar rissue. Wlen ar is ueiiveu
o irs acrive iole, ir loses irs Liological uncrion anu, like any orlei oigan,
ir uegiaues anu uereiioiares.

Similaily ro muscle, ar can Le eirlei Luilr oi uesrioyeu, ueenuing on

Liological iioiiries. 1le Louy`s suivival ueenus on irs renuency ro
uevelo acrive rissue anu uegiaue inacrive rissue. 1le same is riue o ar
rissue. Deiive ar o irs acrive iole, anu ir Lieaks uovn anu sliinks.
K
Lliminaring rle ieasons oi rle exisrence o ar is a mission rlar, ar iisr
glance, looks imossiLle. A ceirain amounr o Louy ar is necessaiy oi
suivival, anu rleieoie rle iuea o comlerely eliminaring Louy ar is
imlausiLle. eveirleless, Ly eliminaring rle ieasons oi ar
accumularion, a eison may Le aLle ro eecrively ieuuce Louy ar ro a
minimum Liological ser oinr ar vlicl rle Louy srill eioims ar irs Lesr.
1o arremr ro eliminare rle ieasons oi ar gain, ve musr iisr unueisranu
rle rvo uisrincr ryes o ar rissue: suLcuraneous anu visceial.
- -
One o rle main ieasons oi conusion aLour ar loss is rlar many
eole aien`r avaie rlar rleie aie rvo kinus o ar rissue in rle Louy, eacl
virl a uisrincr sensiriviry ro ar Lieakuovn (liolysis). 1lese rvo uisrincr
ar rissues aie -- , vlicl lies unuei rle skin, anu -
, vlicl is inreinal.
SuLcuraneous ar renus ro Le insulin sensirive anu rleieoie moie
iesisranr ro ar Luining, vleieas visceial ar is moie insulin iesisranr anu
las a liglei ainiry oi auienal ar-Luining srimularion rlan
suLcuraneous ar. onerleless, eacl rye o ar rissue voiks rogerlei ro
Lalance rle Lieakuovn o rle orlei.
1le giearei rle amounr o visceial ar, rle moie ir ieleases arry acius
anu rle moie iesisranr ro ar Luining suLcuraneous ar is. Because o irs
asr ieacrion ro auienal srimularion olloveu Ly ar rissue Lieakuovn anu
rle ielease o arry acius ro rle livei, visceial ar is iesumaLly mosr
uangeious ro inuiviuuals vlo aie ione ro leair uisease anu uiaLeres.
Higl visceial ar anu irs ielareu lux o ieleaseu arry acius may cause
arry livei (learic lyeiliiuemia) anu consequenr insulin iesisrance.

1le accumularion o visceial ar is oren associareu virl rle oimarion

o sruLLoin ar unuei rle skin. In an arremr ro Lalance visceial ar`s ligl
ielease o arry acius ro rle livei, rle suLcuraneous ar renus ro Le moie
iesisrance ro ar Luining anu in ruin Lecomes sruLLoin.
--
Anorlei ieason oi conusion aLour ar loss is so-calleu uelayeu ar loss.
Peole vlo suei iom an accumularion o excessive visceial ar oren
uon`r norice any noriceaLle ieuucrion o suLcuraneous ar unuei rle skin,
in sire o olloving laiu uier anu exeicise iourines. 1le ieason is rlar
visceial ar iesonus iisr ro rle ar-Luining srimularion o uier anu
exeicise, vleieas suLcuraneous ar las a uelayeu ieacrion. Peole vlo
lave excessive visceial ar neeu ro Luin ir iisr Leoie rley vill norice any
clange in rle ar unuei rle skin. BouyLuilueis anu orleis vlo vanr ro
aclieve giearei leanness anu ueinirion musr Le avaie rlar rle liglei a
eison`s eicenrage o visceial ar, rle longei ir rakes ro norice a clange
in Louy comosirion anu oveiall Louy ueinirion.
-- -
Reseaicleis Lelieve rlar ar meraLolism is conriolleu Ly a iimal
Liological eeuLack meclanism rlar lels luman Leings suivive in
exrieme conuirions sucl as sraivarion, veiy colu climares, oi exosuie ro
iolongeu anu inrense lysical sriess. 1ley lave also suggesreu rlar
Louy ar may iorecr rle Louy iom rle auveise eecrs o insulin
iesisrance anu uiaLeres, oveiall roxiciry, anu ueclining esriogen.
Auuirionally, rle Louy may Le iogiammeu ro iorecr irsel iom rle
auveise eecrs o clionic oveieeuing oi unueieeuing Ly iegularing rle
iare o ar Lieakuovn oi ar gain accoiuingly.
1lis suivival-like conriol meclanism is consranrly inluenceu Ly rle
Louy`s aLiliry ro urilize ar anu iouuce eneigy. 1le giearei rle Louy`s
aLiliry ro urilize ar anu eneigy, rle lovei rle levels o lasma, livei liius,
anu clolesreiol aie anu rle moie likely ar is ro Le moLilizeu oi eneigy.
1le lessei rle Louy`s aLiliry ro urilize ar anu eneigy, rle moie likely
liius anu clolesreiol aie ro accumulare, anu rle moie iesisranr ar rissue
may Le ro ar Luining.

Higl ar urilizarion anu ligl eneigy exenuiruie aie rle key iinciles
o eecrive ar loss. Ler`s see lov incieaseu ar urilizarion anu ligl eneigy
ruinovei can lel eliminare rle meraLolic ioLlems rlar inirially cause
ar gain, sucl as insulin iesisrance oi oveiall roxiciry.
- --
Insulin iesisrance is a meraLolic srare rlar causeu Ly rle accumularion
o ligl liius anu clolesreiol in rle livei anu lasma. Hyeiliiuemia anu
arry livei ueciease ar anu glucose urilizarion, rleieLy esraLlisling a srare
o insulin iesisrance. 1le Louy riies ro iorecr irsel iom insulin
iesisrance Ly inuucing ar gain in a ueseiare arremr ro ievenr uirlei
accumularion o arry acius in rle Lloou, livei, anu orlei rissues. In orlei
voius, ar gain iorecrs rle Louy iom insulin iesisrance, anu vice veisa.
As aLsuiu as ir may seem, excessive ar Lieakuovn, in airiculai rle
Lieakuovn o visceial ar, may leau ro oveiaccumularion o liius in rle
lasma anu livei, rleieLy causing a srare o insulin iesisrance. Lxcessive
visceial ar may cause insulin iesisrance rlar, as noreu, may uirlei
inliLir ar loss anu iomore rle oimarion o sruLLoin ar.

Besiues iorecring rle Louy iom insulin iesisrance, ar gain seives orlei
uioses, sucl as iorecring rle Louy iom rle accumularion o roxins.
Iar rissue sroies roxins anu iorecrs viral oigans iom uamage. Any
iocess rlar ueroxiies rle Louy is likely ro eliminare rle ieason oi ar
accumularion anu ro acceleiare ar Luining.
1le iimal Liological iinciles o ar loss aie:
1. Incieaseu ar urilizarion,
2. Incieaseu eneigy ruinovei, anu
3. Incieaseu oveiall ueroxiicarion.

Ler`s examine lov rle aLove iinciles rianslare inro acrual ar loss
anu, in airiculai, rle loss o sruLLoin ar.

-
^osr ar urilizarion occuis in rle cell miroclonuiia. 1le giearei rle
numLei o miroclonuiial enzymes, rle moie eicienr ar urilizarion is.
Because muscle is rle laigesr miroclonuiia-conraining rissue, muscle
comosirion uiiecrly aecrs ar urilizarion. Ceirain muscle iLei ryes
lave sueiioi ar-urilizarion caaLiliries ovei orlei muscle iLei ryes.
Slov muscle iLei ryes as vell as suei muscle iLei ryes (see Suei
^uscle IiLei in Clarei S, Suei ^uscle) can meraLolize ar moie
eicienrly rlan asr iLeis, Lecause o rleii laigei miroclonuiial size. Ioi
incieaseu ar urilizarion, iorecrion iom uiaLeres, anu enlanceu ar loss,
secial riaining iourines rlar lel uevelo muscles virl giearei meraLolic
caaciry oi urilizing ar uel aie liglly iecommenueu. Incoioiaring
enuuiance riaining virl sriengrl anu seeu exeicise in a voikour iourine
may lel uevelo muscle iLeis virl sueiioi eioimance caaLiliries
anu incieaseu caaciry ro urilize ar.

-
Lneigy ruinovei uesciiLes rle oveiall eneigy rlar rle Louy consumes,
urilizes, anu senus. Higl eneigy ruinovei is a srare in vlicl rle Louy`s
oveiall meraLolic iare is ligl (ligl eneigy exenuiruie anu ligl oou
consumrion). Cellulai ligl-eneigy ruinovei is also an inuicarion o ligl
uel urilizarion. Wlen eneigy ruinovei is ligl, urilizarion o caiLs anu ar
incieases, rlus ievenring insulin iesisrance anu rle accumularion o
liius anu clolesreiol in rle Lloou anu rissue. 1lis meraLolic srare coulu
Le esraLlisleu Ly incoioiaring inreivals o lysical riaining anu iesr
eiious virl eeuing cycles rlar suly all essenrial nuriienrs anu caloiies
neeueu ro uel rle liglly umeu meraLolic macline.

Peiiouic oveiearing may lel inciease rle Louy`s Lasal meraLolic iare,
rlus leling acilirare a srare o ligl eneigy ruinovei. Hovevei,
oveiearing sloulu Le ully conriolleu anu alreinareu virl eiiouic
unueiearing ro ievenr a srare o clionic oveieeuing rlar can evenrually
leau ro ar gain.
Iinally, ligl-eneigy ruinovei is a meraLolic srare rlar can Le easily
maniulareu ro encouiage veiglr loss. Alreinaring Lerveen uays o ligl
caiLs anu lov caiLs, as vell as uays o unueiearing anu uays o
oveiearing, inuuces remoiaiy srares o lov insulin imacr anu negarive
eneigy Lalance, iesecrively, vlile ievenring rle oveiall meraLolic iare
iom alling. 1lese remoiaiy srares o lov insulin anu negarive eneigy
Lalance in a liglly eneigizeu Louy can lel inuuce eecrive ar loss.
Oveiriaining anu insuicienr nuriirion may inirially cause veiglr loss,
Lur in rle long iun, a meraLolic uecline may iesulr, causing ieLounu ar
gain.

-
1le mosr eecrive vay ro uige rle Louy o roxins naruially is ro asr
oi unueiear. Digesrive sriess ioLs rle Louy o viral eneigy rlar coulu
orleivise Le useu oi orlei meraLolic uioses. Auuirionally, vlen oou
consumrion is minimizeu, moie eneigy is slireu rovaiu cleansing.
Anorlei Lonus o unueiearing is rlar less oou means ieuuceu exosuie
ro uieraiy roxins.
Be avaie rlar eecrive ueroxiicarion incieases rle ielease o roxins inro
rle Lloousrieam anu may cause a remoiaiy elevarion o roxin levels in
rle Lloou. Wlenevei you uerox, ir is imoiranr ro sulemenr anu
nouiisl virl anrioxiuanrs ro lel iorecr rle Louy iom rle oxiuarive
sriess o iee iauicals anu neurialize laimul suLsrances. Anrioxiuanrs
aie naruially ounu in iuirs, vegeraLles, ioors, seeus, nurs, musliooms,
Lian, anu sului-conraining oous sucl as Lioccoli, caulilovei, eggs, anu
vley iorein.
Iar loss also ieleases roxins inro rle Lloousrieam. 1oxins may rlen
accumulare in rle livei, kiuneys, joinrs, anu orlei rissues. Lxrieme ar loss

merlous, incluuing ciasl uiers, can cause an oveivlelming inciease in

Lloou roxin levels anu oice rle Louy ro inuuce ar gain ro ueseiarely
ieaLsoiL rle ieleaseu roxins. Giauual ar loss is Lesr Lecause rlis lels
you avoiu oveiroxiciry anu ieLounu ar gain.
Any meraLolic iocess rlar incieases roxiciry may inliLir ar loss. Ioou
clemicals, esriciues, lasric ueiivarives sucl as iom ollureu varei oi
oou, excessive alcolol consumrion, anu clionic consriarion may all
signiicanrly inciease roxin levels anu oveivlelm rle livei`s aLiliry ro
ueroxiy. A sriesseu livei is oren associareu virl incieaseu esriogenic
acriviry anu sruLLoin ar gain.
Unueisranuing rle Liological iinciles o ar loss can Le o giear
iacrical lel oi eole vlo vanr ro lose ar anu sray lean. Hovevei,
rleie aie auuirional Liological uncrions o ar rissue rlar aecr ar loss
anu aie voirly o oui arrenrion.

Scienrisrs suggesr rlar ar rissue may uncrion as a iegularoi o Louy ar
eicenrage anu may lel suiess excessive ar gain, airiculaily in oLese
eole. Bouy ar is iegulareu Ly insulin sensiriviry, virl insulin renuing ro
inliLir ar Luining. Beyonu a ceirain ser oinr o Louy ar gain, rle Louy
may Le oiceu ro inuuce a srare o insulin iesisrance ro svirly suiess
any auuirional ar gain.
Wlen insulin-iesisranr auiocyre ar cells iesisr insulin ar Luining
inliLiroiy acrion, rley Lieak riiglyceiiues esrei sroiage anu moLilize arry
acius ro rle Lloou. Hovevei, rlis allegeu ar Lieakuovn comes ar a iice:
1lese arry acius can`r Le oxiuizeu oi eneigy Lecause ar urilizarion is
suiesseu rlougl liiu anu clolesreiol accumularion in rle livei anu
ciicularoiy sysrem. 1lar iocess can cieare a vicious cycle leauing ro
uiaLeres anu caiuiovasculai uisease, rvo conuirions oren associareu virl
oLesiry.

-- - -
Iar meraLolism may Le aecreu Ly exosuie ro colu remeiaruies, a
acroi rlar can Le maniulareu ro acceleiare ar loss. Wlen exoseu ro
exriemely colu remeiaruies, rle Louy incieases irs eneigy exenuiruie,
vlicl rianslares inro Louy lear. 1lis inciease in eneigy iouucrion is
meuiareu Ly uncouling ioreins, vlicl aie ounu in rle innei
miroclonuiial memLianes. Uncouling ioreins geneiare rleii acrions Ly
rianseiiing anions (negarively claigeu airicles) rliougl miroclonuiial
memLianes. 1le uncouling iorein`s acrions cieare a ioron inusion
rlar Lyasses eneigy urilizarion as auenosine riiloslare (A1P), rlus
inuucing vlar is consiueieu a vasre o eneigy in rle oim o lear (a
rleimogenic eecr).
1liougl rleii acrions, uncouling ioreins ieuuce rle cellulai level o
A1P anu rleieLy cieare negarive cellulai eneigy Lalance rlar oices rle

- -
Some eole uevelo insulin iesisrance Lecause o a ueiciency in
rle amino aciu L-cainirine anu irs ielareu enzymes. A ueiciency in
L-cainirine somerimes causes accumularion o unoxiuizeu arry
acius rlar ueciease insulin sensiriviry. 1leieoie, earing oous iicl
in L-cainirine, sucl as mear anu eggs, oi sulemenring virl L-
cainirine anu Lysine, an L-cainirine iecuisoi, may suoir ar
urilizarion anu acilirare eicienr ar loss.
Oveiconsumrion o iocesseu anu simle caiLs may auveisely
aecr insulin ieceroi sensiriviry, rleieLy leauing ro ligl insulin
levels, a conuirion knovn as lyeiinsulinemia. Clionic insulin
srimularion iom causes sucl as iequenr caiL consumrion
uuiing rle uay may inciease insulin iesisrance rovaiu rle enu o
rle uay. ^inimizing caiL consumrion ro one meal ei uay, as
vell as alreinaring Lerveen uays o lov caiLs anu uays o
moueiare caiLs, may lel sraLilize insulin sensiriviry anu aoiu
eecrive ar loss.
Louy ro inciease cellulai eneigy iouucrion ro comensare oi rle vasreu
eneigy. Auuirionally, a cellulai negarive eneigy Lalance iomores cellulai
acroi cA^P anu inliLirs insulin.
A eison can rake auvanrage o UCP acriviry rliougl exosuie ro colu,
sucl as Ly raking colu sloveis. 1le iecommenueu merlou is ro alreinare
rle varei remeiaruie Lerveen vaim anu colu anu ro inisl virl a colu
iinse. Lxosing rle Louy ro exrieme colu las Leen useu riauirionally in
Luioe anu Russia. RuLLing snov on rle Louy anu juming inro icy
iiveis aie srill consiueieu eecrive merlous o imioving ciicularion anu
oveiall lealrl.
Ioi rle uiose o losing ar, remoiaiy exosuie ro exriemely colu
remeiaruies incieases rle acrions o uncouling ioreins, rleieLy
incieasing Louy lear as vell as rle iare o arry aciu moLilizarion anu ar
loss.

-
Some inuiviuuals aie naruially inclineu ro gain sruLLoin ar Lecause o
a generic ieuisosirion ro ligl visceial ar. Inuirs, Aleurians, anu arive
oirl Ameiicans may ossess a generic coue rlar lels rleii Louies
suivive in rle exriemely colu Aicric climare. Having ro suivive unuei
sucl enviionmenrally rougl conuirions, rle Louy musr consranrly
moLilize arry acius as uel oi eneigy anu lear iouucrion. 1leieoie,
eole vlo live in rlese exriemely colu climares may Le moie ione ro
ligl visceial ar, insulin iesisrance, anu sruLLoin ar gain.
1lis assumrion is Laseu on cuiienr generic uiscoveiies rlar suggesr an
evolurionaiy rleoiy Laseu on rle oimarion o uieienr luman Louy
ryes via auararion ro uieienr climares. Geneially, eole vlo live in
lor vearlei aie moie inclineu anu Liologically suireu ro ear lanr oous
sucl as vegeraLles, iuirs, anu giains anu aie rleieoie moie insulin
sensirive.
Peole vlo live in colu climares aie Lerrei Ly earing lesl anu ar Lur
may Le inleienrly inclineu ro an insulin-iesisranr meraLolic srare rlar
eimirs a consranr inlux o arry acius ro rle livei as uel ro kee rle

Louy vaim. Ir is cuiienrly aslionaLle ro iesenr Inuirs as aiagons o

lealrl. Unoirunarely, as lealrly as rley may Le in rleii narive
enviionmenr, rley suei iom myiiau Lloou sugai anu vasculai
ioLlems as soon as rley Legin ro ollov a ryical mouein Wesrein uier.
Peole vlo aie generically ieuisoseu ro suivive vell in colu vearlei
may lave a renuency ro insulin iesisrance anu sruLLoin ar gain. Inuirs,
some arive Ameiicans, anu eilas even some Larino eole vlo aie
o air Inuian anu air Sanisl uescenr may neeu a secial, mouiieu uier
Laseu on lov-glycemic meals. 1ley may neeu ro Le lysically acrive,
rlus ciearing a srare o incieaseu eneigy exenuiruie rlar mimics rle vay
rleii Louies aie oiiginally uesrineu ro uncrion. Peiiouic unueiearing anu
a sreauy exeicise iourine incoioiaring Lorl aeioLic exeicise anu
iesisrance aie liglly iecommenueu.
--
Iar loss is a iocess rlar ueenus almosr exclusively on auienal loimone
acrions. Aaienrly, ir is rle Lalance Lerveen Lera anu alla auieno-
iecerois rlar uicrares vlerlei ar rissue is iesonsive ro ar-Luining
srimularion. Geneially, ar rissue virl ligl ainiry ro Lera iecerois is moie
ieacrive ro auienalin ar-Luining srimularion rlan is ar rissue virl a ligl
numLei o alla iecerois. In acr, alla-2 iecerois inliLir ar Luining
Lecause o rleii suiessive eecr on rle enzyme auenylare cyclase anu irs
ielareu cellulai acroi, cA^P.
1le Linuing o auienal loimones ro rleii vaiious iecerois cieares
uisrincrly uieienr eecrs on sriess ieacrions anu oveiall ar Luining.
Auienal Linuing ro Lera-2 iecerois acrivares an inriamemLiane G
iorein ro srimulare rle synrlesis o cellulai acroi cA^P, vlicl inuuces
ar Luining Ly acrivaring loimone-sensirive liase. Iar-rissue Lieakuovn
iequiies rle acrions o loimone-sensirive liase, orleivise, ar Luining is
inliLireu. In conriasr, rle Linuing o auienal loimones ro alla-2
iecerois acrivares inriamemLiane G1, vlicl las an inliLiroiy eecr on
cA^P, rlus suiessing loimone-sensirive liase anu oveiall ar Luining.
1leie aie also alla-1 auienoiecerois. 1le alla-1 auienoieceroi may
meuiare muscle ueling uuiing lysical acriviry.
Bera-3 iecerois aie rle suLjecr o cuiienr ieseaicl Lecause o rleii
uiiecr iesonse ro rle neuioriansmirrei acerylcloline, vlicl acilirares

muscle conriacrion. eveirleless, Lera-3 iecerois aie consiueieu ar-

Luining srimularois. Auienal loimones (careclolamines) aie ieleaseu
laigely as a iglr-oi-liglr iesonse ro sriess. 1le eecrs o sriess on
auiose ar rissue anu rle livei cause a ielease o arry acius anu glucose
as uel. In skeleral muscles, auienal srimularion causes rle Lieakuovn o
glycogen ieseives ro ioviue immeuiare uel oi svir ieacrions.
Duiing sriess, auienal loimones acceleiare rle leair iare ro inciease
Lloou lov. 1ley also enlance Liearling anu oveiall ueroxiicarion Ly
ielaxing Lloou vessels in rle nasal assages anu gasrioinresrinal riacr. In
rle sloir iun, auienal loimones lel rle Louy ieacr ro immeuiare uangei
oi sriess Ly aciliraring ar Luining oi immeuiare uel urilizarion,
enlancing oxygenarion, anu eliminaring roxins. In rle long iun, lovevei,
auienal loimones may lave orlei meraLolic uncrions rlar aeai
conriauicroiy anu conusing.
All auienoiecerois comere oi rle same auienal loimones. Because
rle iario o Lera- ro alla-auienoiecerois uicrares srimularoiy oi
inliLiroiy auienal eecrs, Lorl srimularoiy anu inliLiroiy auienal
acrions may seive uieienr Liological uioses. A ligl ainiry o a rissue
ro rle inliLiroiy eecr o alla-2 auienoiecerois may Le air o a
Liological ueense meclanism rlar iorecrs rle Louy againsr sriess-
ielareu auienal oveiexciraroiy imacr.
Oveiexciraroiy imacr, vlicl occuis uuiing clionic sriess oi consranr
exosuie ro uangei, somerimes leaus ro anic arracks oi auienal
exlausrion, anu inally ro oveiall meraLolic Lieakuovn. I insuicienr
iesr las accomanieu rle clionic sriess, rle iesulr may Le oimarion o
rissue sucl as sruLLoin ar, vlicl ryically exiesses a ligl iario o
alla- ro Lera-auienoiecerois anu is less iesonsive ro auienal
srimularion. Relaxarion merlous, suicienr iesr, anu avoiuing
oveiriaining can lel manage sriess anu iorecr againsr auienal
exlausrion.
Ler sriess voik oi you iarlei rlan againsr you. Sloir-reim, conriolleu
exosuie ro sriess is srimularoiy anu mosr eecrive rovaiu ar loss,
vleieas clionic oi iolongeu sriess las auveise eecrs. In orlei voius,
sloir, inrense voikour sessions virl suicienr iesr yielu Lerrei iesulrs
rlan uo ioriacreu voikour iourines six oi seven uays a veek.

1le Louy auars ro rle rye o srimularion ir exeiiences mosr

iequenrly. Ir ollovs, rlen, rlar rle Louy may auar ro clionic sriess Ly
ieveising rissue sensiriviry ro auienosrimularoiy ieacrions ro sriess,
rleieLy iorecring rle Louy iom exlausrion. Auararion ro clionic
sriess may cause ar rissue ro Le less ieacrive ro ar Lieakuovn anu
rleieoie moie sruLLoin. 1lis long-reim auararion ro clionic sriess
may Le airially iesonsiLle oi age-ielareu sruLLoin ar gain.
-
Kerogenic uiers aie Laseu on caiL ueiivarion, anu rle morivaring iuea
is ro cieare a meraLolic srare in vlicl rle Louy is oiceu ro inciease
iouucrion o kerone Louies Lecause o incieaseu uemanu oi arry aciu
oxiuarion. In eaily srages o rle uier, rle lack o uieraiy caiLs anu lov
insulin incieases rle moLilizarion o arry acius oi uel anu incieases
livei synrlesis o kerone Louies in rle oim o aceroacerare, 3-

-- -
Liolysis is rle ielease anu moLilizarion o arry acius iom
auiose ar rissue so rley can Le useu as uel. In rlis simle
iocess, arry acius arracleu ro glyceiol aie lyuiolyrically
iemoveu. Iarry acius, in auuirion ro Leing moLilizeu oi uel, acr
as iecuisois oi rle synrlesis o kerone Louies, sucl as uuiing
iolongeu sraivarion. Auuirionally, liolysis occuis in muscle
rissue anu in rle livei, vleie small amounrs o arry acius aie
sroieu ro iouuce cellulai eneigy.
1le iocess o ar-Luining occuis in rliee srages:
1. Hoimonal simularion,
2. ^oLilizarion o arry acius ro rle miroclonuiia oi eneigy
urilizarion, anu
3. Iar meraLolires signal rle Louy vlerlei ro kee moLilizing ar
oi eneigy oi sro rle ar-Luining iocess.
lyuioxyLuryiare anu acerone. Kerones seive as uel oi eiileial rissue
anu saies iorein Lieakuovn. Piomoreis o kerogenic uiers iomise
maximum ar loss vlen kerosis is inuuceu.
Wlar is giear in rleoiy, lovevei, uoes nor alvays voik in iealiry.
Kerogenic uiers aie uoomeu ro ail. Peole vlo exeiience iolongeu
caiL iesriicrion ieacl a oinr o sragnarion Leyonu vlicl rley cannor
lose any moie Louy ar. ^oieovei, rley may suei meraLolic uecline anu
gain Lack all rle veiglr rley inirially losr, Lur rlis rime rle veiglr gain
incluues a liglei eicenrage o Louy ar. 1le ieason rle kerogenic uier
ails is simle: Duiing kerosis, Lloou H ueclines as rle Louy`s aciuiry
iises. Deseiare ro ieuuce aciuiry, rle Louy secieres insulin, rlus
inliLiring liolysis anu lalring kerosis, virl irs aciuic eecr.
Kerone Louies aie aciu ar meraLolires. 1le Louy riies ro ger iiu o rlese
rliougl rle lungs anu rle kiuneys, via exlalarion anu rle uiine,
iesecrively. Hovevei, vlen rle Louy ieacles kerosis, ir secieres insulin
ro ievenr uirlei aciuosis. Insulin inliLirs liolysis anu rleieoie
uecieases moLilizarion o arry acius ro rle livei. Wlen ar loss is
suiesseu, rle synrlesis o rle livei`s kerone Louies uecieases, anu rle
Louy`s H iises. Kerosis inliLirs ar loss anu incieases insulin levels, anu
kerogenic rle uier`s quesr o ieacling kerosis cleaily ails ro maximize ar
loss.
Clionic caiL iesriicrions may auveisely ieuuce cellulai auenosine
riiloslare, rlus imaiiing rlyioiu loimone acrivarionrlar is,
conveision o 14 ro rle acrive oim, 13. Lov rlyioiu acriviry oren
causes an oveiall meraLolic uecline, virl imaiieu muscle uel
urilizarion, lack o sriengrl, sensiriviry ro colu, anu ar gain. Lov-caiL
kerogenic uiers aie veiy oulai rlese uays. Peole vlo suei iom
insulin iesisrance may Leneir iom lov-caiL uiers aujusreu ro rleii
inuiviuual neeus. eveirleless, rle uesiie ro ieacl a meraLolic srare o
kerosis-ielareu ar loss, sucl as in ligl-ar, no-caiL kerogenic uiers is
misleauing anu ill auviseu.

-
Insulin srimulares ar gain, incieasing rle ner urake o arry
acius inro auiocyres. Insulin is consiueieu rle majoi anriliolyric
(anri-ar-Luining loimone). In acr, insulin las a ioounuly
inliLiroiy eecr on Liological iocesses necessaiy oi ar Luining.
1le many inliLiroiy meclanisms Ly vlicl insulin inliLirs
liolysis aien`r ully unueisroou.
Insulin srimulares rle enzyme loslouiesreiase 3, vlicl
uegiaues anu uecieases cellulai acroi cA^P in ar cells. As noreu,
cA^P is ciirical oi liolysis, anu suiessing cA^P inliLirs ar
Luining.
Insulin uesensirizes Lera-auienoiecerois Ly inuucing rians-
locarion o Lera-auienoiecerois ro inriacellulai sace rlar
ieuuces liolyric sensiriviry ro auienal loimones. Insulin inliLirs
rle ar-Luining loimone sensirive liase Ly enlancing irs
uelosloiylarion.
-
Auienal loimones aie rle mosr imoiranr srimularois o
liolysis. Auiocyre ar cells lave rliee uieienr Lera-
auienoiecerois (Lera-1, -2, anu -3) anu alla-2 auienoiecerois.
Wlile Lera-2 anu Lera-3 iecerois srimulare ar Luining, alla-2
anu Lera-1 iecerois may acrually inliLir ar Lieakuovn. Auienal
loimones srimulare ar Luining oi liolysis Ly Linuing ro Lera
iecerois rlar aie couleu ro G-sensirive iorein. Acrivareu Gs
iorein caralyzes rle oimarion o cA^P. cA^P acrivares iorein
kinase A, vlicl rlen inally losloiylares anu acrivares
loimone-sensirive liase, rlus inuucing liolysis. Orlei ar-
Luining loimones also lave a cA^P liolyric imacr on ar cells.
Hoimones sucl as rlyioiu-srimularing loimone, glucagons,
K
O
LsraLlisling remoiaiy srares o negarive eneigy Lalance (i.e., vlen
moie eneigy is senr rlan is consumeu) rliougl eiiouic unueiearing
anu exeicise, eliminares rle ieason oi ar ro seive as sroiage oi
eneigy anu insreau oices ir ro Lieak uovn inro uel oi eneigy.
Removing roxins iom rle Louy rliougl eiiouic asring oi
unueiearing lels eliminare rle ieason oi ar ro seive as a sroiage oi
roxins, rleieLy ievenring ar gain vlile iacrically suoiring ar
loss.
aruial merlous rlar inciease rle Louy`s caaciry ro urilize ar oi
eneigy, sucl as Ly incoioiaring enuuiance anu sriengrl riaining in
voikour iourines, iorecrs rle Louy againsr accumularion o seium
liius as vell as insulin iesisrance.
Avoiuing consumrion o esriogenic suLsrances sucl as erioleum-
Laseu oou clemicals, esriciues, anu eirilizeis, as vell as
oveiconsumrion o alcolol lels ievenr oveiesriogenic acriviry.
Avoiuing clionic caloiie iesriicrions anu ciasl uiers lels ievenr a
suuuen elevarion o roxin levels as vell as ievenring esriogen uecline
in vomen.

-
lungei-ielareu clolecysrokinin anu aiarlyioiu loimone aie all
srimularois o liolysis via cA^P acrivarion, Lur rleii eecrs aie
minoi comaieu ro rlose o rle auienal loimones. 1le main
lysiological acrois rlar inciease liolysis aie asring,
unueiearing, anu exeicise. Lacl o rlese lysiological acrois
involves rle srimularoiy eecr o auienal loimones anu rle
acrivarion o cellulai acroi cA^P.
Avoiu kerogenic uiers rlar involve clionic caiL iesriicrions ro ievenr
ar gain ieLounu as vell as lov rlyioiu, sluggisl meraLolism, anu
imaiieu eioimance.
Bouy exosuie ro exrieme colu remeiaruies sucl as Ly raking colu
sloveis oi svimming in colu varei riiggeis an inciease in rle acrions
o uncouling ioreins, rleieLy incieasing Louy lear as vell as
acceleiaring rle iare o arry acius moLilizarion oi eneigy anu oveiall
ar loss.
Avoiu exosuie ro clionic sriess sucl as iom oveiriaining, lack o
ielaxarion, anu insuicienr iesr ro ievenr auararion o rle Louy ro
clionic sriess, vlicl may iesulr in uecieaseu sensiriviry ro auienal ar
Luining acrions anu a iesulranr oimarion o sruLLoin ar rissue.

Insulin is ioLaLly rle mosr misunueisroou loimone in rle Louy.
Insulin`s acrions aie oren claimeu ro Le rle main culiir oi rle cuiienr
eiuemic o veiglr gain. Bur vlar many eole ail ro iealize is rlar,
uesire irs ieurarion as a ar loss inliLiroi, insulin`s Liological uncrions
aie ciirically imoiranr oi muscle gain as vell as oi ar loss.
eveirleless, many eole srill cloose ro ollov lov-caiL uiers, loing
ro minimize insulin acriviry Ly clionically iesriicring caiL consumrion
anu rleieLy oicing rle Louy ro Luin ar. Lov-caiL uiers, virl rleii
exrieme iesriicrions, oren leau eole ro iusriarion, Lur seluom ro long-
reim leanness. In rle long iun, mosr eole on lov-caiL uiers gain moie
veiglr rlan rley inirially lose.

Insulin lays a ciirical iole in iomoring rle acrions o insulinlike

giovrl acroi 1 (IGI
1
), vlicl acilirares muscle uevelomenr. Insulin
anu IGI
1
aie eriue loimones virl almosr iuenrical moleculai
sriucruies. 1le uieience Lerveen rlem is rlar insulin can iomore ar
gain, vleieas IGI
1
srimulares ar loss. Borl IGI
1
anu insulin aie orenr
anaLolic agenrs rlar can riansei amino acius inro cells, rlus srimularing
DA synrlesis anu giovrl.
In auuirion ro rle similaiiry Lerveen insulin anu IGI
1
, a collaLoiarive
meclanism exisrs Lerveen rlese rvo loimones. ^eraLolically, insulin
iomores IGI
1
acrions in rle Louy. 1o Le ully eecrive, IGI
1
iequiies
insulin inreieience. In acr, insulin srimulares IGI
1
secierion Ly rle livei.
Auuirionally, giovrl loimone, vlicl srimulares IGI
1
, is laigely
ineecrive virlour rle inluence o insulin, vlicl may exlain vly
uiaLeres is oren associareu virl lov levels o IGI
1
anu ueiesseu
giovrl. Insulin anu IGI
1
voik rogerlei, lovevei, in a vay rlar may
seem conriauicroiy oi conusing. In rle sloir iun, seium IGI
1
levels
inciease vlen insulin levels ueciease. ^oieovei, IGI
1
iecerois in muscle
cells inciease signiicanrly uuiing eiiouic asring.
Lack o oou olloveu Ly lov insulin levels may oice rle Louy ro
inciease rle numLei o IGI
1
iecerois in muscles ro maximize
eioimance unuei conuirions o minimal oou inrake. Reseaicleis
Lelieve rlar rle iario o IGI
1
iecerois ro insulin coulu Le an inuicaroi
o meraLolic eiciency. OLese eole oren uemonsriare a lovei iario o
GH anu IGI
1
ro insulin. Hovevei, as menrioneu ieviously, Lorl GH
anu IGI
1
acrions can Le ully eecrive only vlen insulin levels inciease,
sucl as vlen caiLs aie consumeu.
1o rake ull auvanrage o rlis comlicareu vay in vlicl insulin aecrs
IGI
1
, eiiouic asring oi unueiearing is iecommenueu in auuirion ro
exeicise. 1iaining on emry enlances rle signal ro inciease Lorl
giovrl loimone anu IGI
1
iecerois in rle muscles. 1len, ro inuuce rle
eecrive acrions o giovrl loimone anu IGI
1
, one sloulu lave iecoveiy
meals immeuiarely arei exeicise rlar incluue iorein anu caiLs, as vell
as nouiisl rle muscles virl ull meals rlar conrain all essenrial nuriienrs
in suicienr amounrs.
So as nor ro comiomise rle anaLolic acrions o giovrl loimone anu
IGI
1
s, Lorl o vlicl ioounuly aecr muscle giovrl anu ar loss, one
sloulu avoiu clionic caiL iesriicrions. Incoioiaring eiiouic cycles o
unueiearing anu exeicise as vell as ioviuing rle muscles virl comlere
nuriirional meals vlile avoiuing clionic caiL iesriicrions may inirially
lel inciease rle numLei o giovrl loimone anu IGI
1
iecerois in rle
muscles as vell as enlance rleii iesulring acrions.

Insulin iomores rlyioiu acriviry in vaiious vays. 1lyioiu loimones,
airiculaily 13, lay a ciirical iole in eneigy urilizarion anu Louy lear
iegularion. 1le rlyioiu loimone`s acrions aie also virally imoiranr oi
orency, viiiliry, muscle giovrl, anu ar loss. Lov rlyioiu acriviry may
seveiely imaii oveiall meraLolism as vell as ueciease Lorl menral anu
lysical caaciry. 1lyioiu acriviry is uereimineu Ly cellulai eneigy levels,
anu vlen cellulai eneigy is lov, levels o auenosine riiloslare (A1P)
ueciease anu rle conveision o 14 ro irs acrive 13 oim is seveiely
inliLireu. Insulin, vlicl iimaiily incieases cellulai eneigy molecules
(A1P) levels, is necessaiy oi ully acrivaring rle rlyioiu loimone 13.
1lyioiu loimone acriviry may Le enlanceu Ly rle enzyme niriic oxiue
synrlase, vlicl is srimulareu Ly insulin. iriic oxiue synrlase is
iesonsiLle oi rle iouucrion o niriic oxiue, vlicl lays an imoiranr
iole in rle iegularion o vasouilararion, sexual eioimance, orency, anu
giovrl. 1leieoie, insulin sensiriviry anu caiL ingesrion aie essenrially
neeueu oi ioei rlyioiu uncrioning, rleieLy suoiring viiiliry,
giovrl, anu ar meraLolism.
Clionic suiession o insulin uue ro clionic caiL iesriicrion may
cause clionic elevarion o rle rlyioiu-srimularing loimone (1sH).
Clionic oveiexiession o rlyioiu-srimularing loimone may leau ro
uesensirizarion o rle rlyioiu`s iecerois, a conuirion rlar may uirlei
suiess rlyioiu loimone synrlesis anu leau ro ueclineu sluggisl
meraLolism. Anu as i rlis veien`r Lau enougl, clionically ligl levels o
rlyioiu-srimularing loimone aie associareu virl incieaseu levels o
iolacrin, rle emale lacrarion loimone. In men, iolacrin iouucrion
can cause ioounuly eminizing eecrs, rle leasr seiious o vlicl is
oveiall ar gain.
Insulin`s acrions aie also necessaiy oi rlyioiu iouucrion. 1lyioiu
loimone synrlesis is an inrense Lioclemical iocess rlar involves
iouinizarion via Liural oxiuarive ieacrions caralyzeu Ly rle molecule
ADPH. ADPH is a iouucr o glucose meraLolism in rle so-calleu
enrose loslare arlvay, vlicl is an essenrial meraLolic iocess
ueiiveu iom insulin-ielareu glucose urilizarion. Higl rlyioiu loimones
lave a sreioiulike acriviry, in airiculai, meuiaring rle loimone acrions
o orlei anaLolic sreioius. 1lis leaus ro rle olloving conclusions:
K

Insulin inreieience is ciirical oi eecrive rlyioiu loimone acriviry,

rleieLy orenrially enlancing giovrl anu ar loss.
Clionic caiL anu caloiie iesriicrions may imaii rlyioiu uncrion anu
oveiall meraLolism.
Insulin sensiriviry is aiamounr oi rlyioiu loimone synrlesis via rle
enrose loslare arlvay.
In summaiy, Ly suoiring rlyioiu loimone acrions, insulin ioves ro
Le a ar-Luining enlancei anu giovrl iomorei.


1le enrose loslare arlvay is an essenrial insulin-ielareu iocess
rlar urilizes glucose oi vaiious ciirically imoiranr meraLolic uncrions
aecring muscle gain anu ar loss. Imaiieu glucose urilizarion uue ro
insulin iesisrance oi rle accumularion o seium liius may auveisely
aecr rle enrose loslare arlvay, virl uevasraring eecrs on oveiall
meraLolism.
1le enrose loslare arlvay is iimaiily an anaLolic arlvay. Ir
urilizes glucose ro synrlesize rle ive-caiLon sugai enrose, vlicl lays
an essenrial iole in cell memLiane, nucleic aciu, anu sreioiu loimone
Liosynrlesis. 1le enrose loslare arlvay is iesonsiLle oi rle
urilizarion o laige amounrs o rle essenrial eneigy molecule ADPH.
ADPH is iequiieu oi rle synrlesis o cell nucleus mareiial, incluuing
DA anu RA. 1lis eneigy molecule is also virally iequiieu oi rle
enlancemenr o rle Louy`s sel-ueense againsr DA uamage, as vell as
iorecrion iom oxiuanr iauicals anu roxins. ADPH is necessaiy oi rle
iecycling o rle Louy`s mosr oveiul immune iorecroi, rle anrioxiuanr
eriue glurarlione enzyme, vlicl iorecrs rle Louy iom oveiall
oxiuarive sriess.
Glurarlione enzymes aie iesonsiLle oi iorecring nucleic acius iom
uamage, a acr rlar is o urmosr imoirance Lecause ir uiiecrly ielares ro
cancei ievenrion anu anriaging. 1le imoirance o rle enrose
loslare arlvay is oren oveilookeu. Biologically, ir seives ciirical

uioses, incluuing rle oxiuarion o glucose ro eneigy. onerleless, rle

iimaiy uncrions o rlis arlvay aie as ollovs:
1o geneiare rle eneigy molecule ADPH oi sreioiu loimone
Liosynrlesis as vell as ro acilirare anrioxiuanr ieacrions.
1o ioviue iiLose 5 loslare oi rle synrlesis o nucleoriues anu rle
nucleic acius DA anu RA.
1o iegeneiare glucose iom enrose.
Ceirain oigans sucl as rle livei, auiose rissue, anu rle auienal coirex
conrain ligl levels o PPP enzymes. In acr, 30 eicenr o glucose
oxiuarion in rle livei occuis via rle enrose loslare arlvay.
In summaiy, insulin sensiriviry is iequiieu oi ioei glucose
urilizarion anu rle ull acrivarion o irs ielareu enrose loslare
arlvay. Any inreivenrion in enrose loslare acriviry may auveisely
aecr rle Louy`s aLiliry ro lanule incieaseu oxiuarive sriess sucl as rlar
iom inrense oi iolongeu exeicise. Auuirionally, rliougl irs meuiaring
acrions, insulin lels iorecr rle Louy iom generic uamage, rlus
enlancing immuniry anu iomoring an oveiall anriaging eecr.
^erlous rlar may lel iorecr againsr insulin iesisrance incluuing
uaily ueroxiicarion, minimizing caiL consumrion ro no moie rlan
one meal ei uay, anu minimizing simle sugais (airiculaily iucrose)
aie all Leneicially imoiranr Lecause o rleii enlancing eecr on
glucose urilizarion anu rle enrose loslare arlvay. 1le oous
iiclesr in enrose anu PPP enzymes aie legumes, airiculaily mung
Leans. Animal oous, esecially mear anu livei, aie aLunuanr in uieraiy
enrose, vlicl inirially srimulares PPP acriviry.
Iinally, ciasl uiers, iolongeu asring, sraivarion, anu clionic caiL
iesriicrions may comiomise rle enrose loslare arlvay`s
anaLolic acrions, oicing ir ro oxiuize glucose inro eneigy insreau. As
long as rle Louy is insulin-sensirive anu suicienrly nouiisleu, ir vill
inuuce ioei glucose urilizarion anu irs ielareu enrose loslare
arlvay.
Hovevei, as noreu, iolongeu iesriicrions o caiLs anu caloiies may
vasre PPP acrions ro urilizing eneigy, comensaring oi rle lack o
K

uieraiy caiLs anu caloiies. eveirleless, iequenr anu oveiconsumrion

o caiLs may Le as Lau as caiL iesriicrion, anu somerimes voise. Laring
roo many caiL-conraining meals uuiing rle uay may leau ro insulin
insensiriviry, a conuirion rlar may auveisely inliLir rle enrose
loslare arlvay anu all irs ielareu acrions.

^uscle gain anu ar loss aie comelling suLjecrs rlar aie eirinenr ro
almosr eveiy asecr o lie. In sire o oveivlelming inoimarion aLour
rlese suLjecrs, incluuing numeious scienriic sruuies anu anecuoral cases,
rle Liological meclanisms rlar inuuce muscle gain anu ar loss aie quire
simle.
1le uiose o rlis Look is ro sleu nev liglr on rle uisrincr vays in
vlicl muscle anu ar rissues oeiare anu ro assisr eole in making
iesonsiLle uecisions aLour lov ro eecrively imiove rleii Louy
comosirion anu oveiall eioimance. As conrioveisial as ir may seem,
all rle inoimarion availaLle on muscle gain anu ar loss evenrually leaus
ro rle conclusion rlar rleie is a single, oveiiiuing Liological iincile
rlar goveins vlerlei oi nor muscle gain anu ar loss vill occui. 1le
Leneirs o unueisranuing rlis iincile go ai Leyonu jusr gaining
muscle oi losing ar. Iolloving rlis iincile can lel imiove all
eioimance caaLiliries anu enlance all meraLolic uncrions.
1le Liological iincile o muscle gain anu ar loss is Laseu on
uncrionaliry alone. 1le Louy renus ro uevelo oi uegiaue rissues
accoiuing ro rle rissue`s level o acriviry oi uncrionaliry. Ir is vell knovn
rlar muscle uevelomenr ueenus on muscle acriviry. Incoioiaring
sriengrl, seeu, anu enuuiance exeicise rliougl a sreauy riaining iourine
lels uevelo muscle virl sueiioi eioimance anu meraLolic
caaLiliries.
1le same iinciles aly ro ar rissues. Give ar rissue a ieason ro
uncrion, anu ir vill inciease irs size. 1le oui majoi Liological uncrions
o ar rissues aie (1) eneigy sroiage, (2) roxin sroiage, (3) iorecrion
againsr insulin iesisrance, anu (4) iorecrion againsr esriogen uecline in
emales. Lliminaring rle uncrions o ar rissue also eliminares rle ieasons
oi irs exisrence.
^ainraining a ligl meraLolic iare rliougl exeicise anu suicienr
nuriirion, ueroxing rliougl eiiouic asring oi unueiearing, mainraining
insulin sensiriviry rliougl exeicise oi Ly minimizing rle iequency o
caiL meals ro one meal ei uay anu inallyairiculaily oi vomen
avoiuing ciasl oi sraivarion uiers, aie all vays rlar aie likely ro
encouiage loss o Louy ar Ly eliminaring rle ieason oi ar ro exisr.
We can concluue rlar Lorl muscle gain anu ar loss aie Laseu uon a
single Liological iincile.
- -
-
As simle as ir may seem, rlis iincile alies ro a vasr comlex o
essenrial meraLolic acriviries. In acr, Ly incoioiaring iacrical merlous
rlar maximize muscle uncrionaliry vlile eliminaring rle uncrions o ar
rissue, one vill gain muscle vlile losing ar anu ar rle same rime vill
Leneir iom orlei ciirical meraLolic uncrions sucl as incieasing insulin
sensiriviry, suoiring loimonal Lalance, ieuucing liiu anu clolesreiol
levels, anu enlancing rle urilizarion o ar anu caiL uel oi eneigy.
1le suggesrion rlar Lorl muscle anu ar rissue seives Liological
uioses in auuirion ro rleii riauirional uncrions as a velicle oi morion
oi sroiage oi eneigy is quire ievolurionaiy. 1le alicarion o rlis iuea

uirlei inrensiies virl rle acr rlar Lorl muscle anu ar rissues aecr
eacl orlei`s uncrions. Ioi insrance, liglly ueveloeu muscle virl
sueiioi caaciry ro urilize ar anu caiLs oi eneigy lels ieuuce seium
liius anu clolesreiol vlile iorecring againsr insulin iesisrance.
1leieoie, a vell-ueveloeu muscle voulu lel iomore ar loss Ly
raking uncrions avay iom ar rissues anu rleieLy eliminaring rle ieason
oi rleii exisrence. On rle orlei lanu, excessive accumularion o Louy
ar may auveisely aecr maximum musculai uevelomenr Lecause o irs
oren-ielareu sloveu anu sluggisl meraLolism. Auuirionally, ar gain anu
irs leaviei Louy veiglr may comiomise muscle uncrionaliry, uecieasing
seeu anu enuuiance caaLiliries.
By olloving only one soliu Liological iincile, you can enjoy
numeious lie Leneirs. 1le uiamaric iesulr o youi olloving rlis
iincile vill Le rle uevelomenr o a leanei, moie oveiul Louy virl
vell-ueineu anu sueiioi meraLolic caaLiliries.
1le meclanism ro imiove Louy eioimance is alieauy virlin you.
1ake auvanrage o ir ro riansoim youisel. Become a suei you.

1le one Liological iincile o muscle gain anu ar loss is Laseu on
suLiinciles rlar seciically auuiess rleii iesecrive vaiious Liological
uncrions, sucl as enlancing loimonal imacr, incieasing ar anu caiL
urilizarion, oi ueveloing muscles virl sueiioi meraLolic caaLiliries.
Ioi rle uiose o claiiry, ir is imoiranr ro unueisranu rlar iinciles
anu suLiinciles aie rle consranr, aLsolure, anu unclangeaLle illais
uon vlicl all iacrical merlous sloulu Le alieu.
All Liological iinciles aie Laseu on rle concer o suivival. 1le
assumrion rlar suivival lieiaiclically oims rle yiamiu o lie is
lilosolical, yer ir is rle only assumrion rlar makes Liological sense.
1lis assumrion is Laseu on rle Lelie rlar suivival is rle ulrimare ieason
Lelinu all rle numeious Liological acrions rlar cieare lie, incluuing
muscle uevelomenr anu ar loss. In rimes o conusion aLour lov ro
uevelo muscle anu lose ar, rle ieason rlese rlings laen is oren
oveilookeu. 1le goal o rlis Look is ro auuiess rle uiose Lelinu rle
acrions. Human inrelligence anu insrincrs aie Laseu on ieason anu logic.
K

Regaiuless o vlerlei you Lelieve rlar lie seives a uiose oi nor, youi
Louy oeiares in vays rlar alvays make Liological sense.

Oii Homeklei is a mouein Renaissance man vlose lie las Leen
uiiven Ly rvo assions: air anu soirs. Homeklei`s oimarive exeiience
as a young man virl rle Isiaeli Secial Ioices, iomreu a lierime`s
inreiesr in uiers anu irness iegimes rlar voulu orimize lis lysical anu
menral eioimance.
Arei rle aimy, Oii arrenueu
rle Bezalel Acauemy o Air anu
rle HeLiev Univeisiry, vleie le
sruuieu air anu lilosoly anu
ieceiveu a uegiee in Human
Sciences.
A voilu-ienovneu ainrei,
Lesr knovn oi lis conrioveisial
olirical sariie, Oii`s voik las
Leen earuieu in magazines
voiluviue, incluuing
-
as
vell as - vleie le vas
a monrlly columnisr oi 1
yeais anu Healrl Luiroi iom
199S2000. Oii las uLlisleu
rvo Looks o olirical air,
Homeklei`s Peole, anu
Homeklei`s Galleiy.
As ounuei, Luiroi-In-Clie, anu PuLlislei o ^inu ^uscle POWLR,
a narional men`s lealrl anu irness magazine, Oii inriouuceu lis Waiiioi
Dier ro rle uLlic in a monrlly columnro immeuiare acclaim iom
ieaueis anu ioessionals in rle lealrl inuusriy alike.

-

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A
acrion orenrial, S1
auenosine riiloslare (A1P), 103104,
11
auienal coirex, 35, 363, 119. -
sreioiu loimones
auienal loimones, 10510, 109110
aeioLic exeicise, 6, 92, 105
aging, 6, 1, 20, 2S, 30, 41, 53, 55, 5, 65,
S3, 95, 11S, 119
alcolol consumrion, S990, 102, 110
aluosreione, 3940
amino acius, 5S59
anaLolic uiugs, 25, 33, 0, 2
anaLolic sreioiu loimones. sreioiu
loimones
anaLolism, 64
acrivarion o, S, 16, 66S, 0,
12, 3, 116, 11S, 119
cycling anu, 6, 1, 4
ueinirion o, 56, 25
essenrial arry acius anu, 4354
exeicise anu, S, 5051, 1, 34
muscle uevelomenr anu, 6S69,
0, 12, 3
srages o, 66S, 0, 12, 3
anuiogens, 31, 3233, 36
anri-inlammaroiy uiugs, 25, 4S, 5152
anrioxiuanrs, 30, 6S, SS, 101, 11S, 119
aiacliuonic aciu (AA), 46 4, 4S, 49,
5053, 2, 3
aiomarizing, 3435
airiicial ingieuienrs, S990
A1P. auenosine riiloslare
B
Leans, 3, 119
Lera-Llockeis, 25, 4, 4S
Lloou iessuie, 6, 20, 25, 39, 40, 44, 4,
0. - leair uisease
Louy ar eicenrage, 102. - ar loss
Louy iooirions, S3S. - ar loss,
muscle uevelomenr
LouyLuilueis/LouyLuiluing
aiomarizing anu, 3435
comeririon Ly, 12
uier o, 11S, 5051, 0, 3
ar anu, 11S, 94, 9S
lealrl anu, 2, 23
lisroiy o, 12, 2324
meraLolism anu, 56, 11S
muscle uevelomenr o, 11S
muscle um anu, 1112
nuriirional sulemenrs oi, SS
lareaus ieacleu Ly,
riaining iourines o, , 11S, 24,
0, 6
veiglr gain anu, 11S
Lone sriengrl, 6162
Loxeis, S0, S3
Liancl clain amino acius, 3, S5, SS, S9
C
caloiic inrake, S, 9, 11, 12, 1, 30, 35, 40,
42, 66, S6, 96, 100, 110, 11S, 119120
cA^P. cyclic A^P
cancei, 2425, 46, 4S, 5, 65, 0, 2, 11S
caiLolyuiares
uier cycling anu, 10, 11, 30, 1,
9092
uier iogiams anu, 19, 96,
1010S, 111, 115, 119
ar loss anu, 96, 100 1010S
insulin srimularion anu, 103, 11
muscle uevelomenr anu, S5, SS, S9
oveiconsumrion o, 1, 20, 1,
9092, 103, 119, 122
souices o, 92
unueiconsumrion o, 19, 30, 42,
96, 115, 11, 11S, 119120
vomen anu consumrion o, 122
caiuiovasculai uisease. See leair uisease
caraLolism, 5, 25, 53
cell memLianes, 49, 11S
cG^P. cyclic G^P

clolesreiol
ar consumrion anu, 30, 31, 50
levels o, 30, 35, 41, 42, 4, 2, 93,
95, 9S, 99, 100, 102, 122, 123. See
also leair uisease
sreioiu synrlesis anu, 2S29, 30, 42
clionic sriess, 10610, 111. - sriess
ciicauian ilyrlms, 55, 5, 61
comLusrion engine iincile, 21, 22.
- meraLolism
coirisol, 3639, 60
COX inliLirois, 4S, 52
cyclic A^P (cA^P), 151
cyclic G^P anu, 19, 20
uier anu, 1
uncrion o, S, 151, 21, 22, 53,
6, 69
sreioiu synrlesis anu, 2S29
cyclic G^P, 1S21, 22
D
uaiiy oou consumrion, 4445, 50, 53, 3,
SS
ueroxiicarion, S, 20, 35, 42, 99, 101102,
106, 110, 119. - roxiciry
DH1, 3233, 34
uiaLeres, 41, S5, 95, 9, 9S, 100, 102, 116
uier. - - - -
LouyLuiluing anu, 11S, 5051,
0, 3
cycling o, S, 9, 10, 12, 13, 1S, 20,
25, 50, 5960, S6, S
exeicise anu, 10
meraLolism anu, S, 9, 11, 11S,
21, 22, 2, 96, 100101, 111
muscle uevelomenr anu, 10, 1S,
4445, 49, 50, 3, S4, S5S6,
S92
oveiearing, S. - oveiearing
sexual orency anu, 20, 33, 44
45, 3
sreioiu loimones anu, 1S, 96
sriess anu, 45
sulemenrs ro, S, SS
unueiearing, , S. -
unueiearing
uier iogiams, 19, 33, 35, 93, 96, 9,
101102, 1010S, 110, 111, 115, 116,
119, 122
uoamine, 55S
L
LIAs. essenrial arry acius
egg consumrion, 4445, 50, 53, 3, SS
eneigy exenuiruie, 9S99, 100101,
103105, 110, 122. See also ar loss
essenrial arry acius (LIAs), 4354. -
ar consumrion
Lalance o, 4950, 5354, 2
ueinirion o, 11
uisease anu, 44
uncrion o, 43, 44
giovrl anu, 464
muscle uevelomenr anu, SS
ryes o, 46, 4, 4S, 4950, 5354
esriogen, 2S, 31, 3435, 42, 9596, 9S, 110,
122
esriogenic eecrs, 0, 90, 102, 110
exeicise
aeioLic, 6, 92, 105
anaLolic acrivarion anu, S, 5051,
1, 34
LouyLuiluing iourines, 11S, 24,
0, 6
caraLolic acrivarion anu, 53
cycling o, 25, 3639, 55, 61,
01
uier anu, 10
ar loss anu, 10, 94, 100, 105, 110
inrensiry o, 3S, 65, 12, S6
meraLolism anu, S, 16, 3, 40, 2,
116, 122
muscle uevelomenr anu, 25, 5,
6, S, S0, S2S3, S5, S6, 100
nonaeioLic, 92
iesr anu, 25, 3S39, 01,4, S2,
S5. - slee
sreioiu loimones anu, 29
unueiearing anu, 10, 29, 33S,
34, 116, 122
volume o, 1, S6
I
asring. unueiearing
ar consumrion. - essenrial arry
acius
eecrs o, 4445
ar loss anu, 4445
giovrl anu, 4445, 44S
muscle uevelomenr anu, 4951

oveiearing anu, 11, 30, 9092

sreioiu acrivarion anu, 30
souices o, 92
ar loss, 93111
aiomarizing anu, 35
Liology o, 94, 9596, 121124
LouyLuiluing anu, 11S, 94, 9S
caiLoylyuiare consumrion anu,
96, 100 1010S
cause o, 1516, 20, 60, 61
conuirions oi, 99
uesiie oi, 2
eneigy exenuiruie anu, 9S99,
100101, 103105, 110, 122
erlnic uieiences in, 96, 104105
exeicise anu, 10, 94, 100, 105, 110
ar consumrion anu, 4445
ar urilizarion anu, 9S99, 100
uncrions o ar, 94, 9596, 9,
9S99, 110111, 122123
genuei uieiences in, 94, 9596,
9S, 11, 122
insulin anu, 115116. -
insulin iesisrance
meraLolism anu, 93, 94, 9596, 9,
10, 10S, 109110, 111, 122
muscle uevelomenr anu, 100, 123
sreioiu loimones anu, 2
sriess anu, 10610, 111
sruLLoin ar anu, 94, 95, 9S, 104,
10510
remeiaruie anu, 103105, 111
rlyioiu acriviry anu, 1111S.
- rlyioiu
rime neeueu oi, 6, 9S, 101102
roxiciry anu, 101102, 122
ryes o ar rissue, 99S
unueiearing anu, 105
veiglr loss vs., 93
ar urilizarion, 9S99, 100
eeuing cycles, 5960, 61, 91, 9S, 100101.
- uier, cycling o
oou auuirives, S990, 102
iuir consumrion, 10, 90, 101, 104
G
G ioreins, 1, 109
galanin, 60, 61
gasrioinresrinal riacr, 61
genuei uieiences
in ar loss, 94, 9596, 9S, 11, 122
in giovrl loimone levels, 5
GH. giovrl loimone
GH secieragogues (GHSs), 5S59
GHRH. giovrl loimone ieleasing
loimone
GHSs. GH secieragogues
glucocoiricoius, 36
giovrl
anaLolic acrivarion anu, S, 16
cause o, , S, 2425
ar consumrion anu, 4445, 44S
lungei anu, 6162
o muscle. See muscle uevelomenr
iorein anu, 9
unconriolleu levels o, 2425, 65.
- cancei
giovrl loimone (GH), 5562
acrivarion o, 16, 55, 5, 116
uier anu, 55, 96
uncrion o, S, 55, 56
genuei uieiences in levels o, 5
lungei anu, S
muscle uevelomenr anu, 62
sexual orency anu, 5
slee anu, 55, 56, 5S, 61, 1
giovrl loimone ieleasing loimone
(GHRH), 55S
H
leair uisease, 44, 45, 46, 52, 61, 0, 3, 93,
9, 102
lear slock ioreins (HSPs), 64, 65
ligl eneigy ruinovei, 31
HSPs. lear slock ioreins
lungei, S, 161, 55, 59, 60, 6162,
109110. - suivival meclanisms
I
IGIs. insulinlike giovrl acrois
immune iorecrion, 45, 52, 65, 11S, 119
inlammarion, 4950, 52, 53, 54
inneivarion, 9, S0
insulin iecerois, 63
insulin iesisrance, 93, 95, 96, 9, 9S, 99,
100, 102, 103, 105, 10S, 119, 122
insulin sensiriviry, 49, 50, 11, 11S, 119,
120, 122
insulin, 115120

insulinlike giovrl acrois (IGIs), 56, 5S,

6366, 115116
K
kerogenic uiers, 1010S, 111
L
L-cainirine, 103
liolysis, 10, 10S, 109110
livei, S, 16, 20, 31, 34, 35, 39, 42, 56, 0,
2, 90, 99S, 99, 101, 102, 104105, 106,
10, 10S, 116, 119
LOX inliLirois, 4S
^
mairial airisrs, 61, 6, 5, , S0, S2, S3
mear consumrion, 4445, 50, 5354, 3,
119
men
Louy iooirions o, S3S4
ar loss Ly, 94, 11
eminizarion o, 31, 3435, 11
giovrl loimone levels in, 5
sexual orency o, 1920. -
sexual orency
viev o ovn Louies, 1, 2, 23
meraLolism
LouyLuiluing anu, 56, 11S
uier anu, S, 9, 11, 11S, 21, 22,
2, 96, 100101, 111
eneigy iouucrion anu, 31
exeicise anu, S, 16, 3, 40, 2,
116, 122
ar loss anu, 93, 94, 9596, 9,
10, 10S, 109110, 111, 112
uncrion o, 6, 15, 21
oveiearing anu, 101
iorein consumrion anu, 9, 16
sriess anu, 161, 45, 46, 4, 4S,
51, 10610
rlyioiu anu, 19, 11
unueiearing anu, S, 16, 21, 22,
101, 115, 122
mineialocoiricoius, 36
mineials, 39, 6S, SS, S9
miroclonuiial acriviry, 29, 30, 100
mirogen-acrivareu iorein kinase, 6465
moroi unirs, 9
^RIs. myogenic iegularoiy acrois
muscle uevelomenr, 592
anaLolic acriviry anu, 6S69, 0,
12, 3
Liology o, 5, S1, 121124
Louy iooirions anu, S3S
LouyLuilueis anu, 11S
caiLolyuiare consumrion anu, S5,
SS, S9
cause o, 25
claiacreiisrics o, 6, S2, 122
conuirions neeueu oi, 6S, 5
uesiie oi, 2
uier anu, 10, 1S, 4445, 49, 50, 3,
S4, S5S6, S92
exeicise anu, 25, 5, 6, S, S0,
S2S3, S5, S6, 100. -
exeicise
ar consumrion anu, 4951
ar loss anu, 100, 123
uncrions o, 122123
giovrl loimone anu, 62
insulin anu, 115
insulinlike giovrl acroi anu,
6465, 115116
loss o. muscle vasre
iorein consumrion anu, 9, 2, S4,
S5S6, SS, S9
iesr anu, 5, S2, S5
size anu ovei, 6
sreioiu loimones anu, 2, 3639
sriengrl anu, 6
sriess anu, 3, 51, S5
rlyioiu anu, 1111S
rime neeueu oi, 6, 6S69, S3
muscle uieienriarion, 6465
muscle iLeis, 5, 9, S1S3, 91, 92,
100
muscle nouiislmenr, SS
muscle um, 1112
muscle sliring, S4, S6S
muscle vasre, 9, 10, 3, 43, 50, 52, 53, 54,
2, 6, S4S5, SS, S9
musculai acrion orenrial, 40
myogenic iegularoiy acrois (^RIs), 64

ADPH, 11, 11S119

negarive eneigy Lalance, S, 9, 101, 104, 110
negarive eeuLack, 6, 24, 32, 3, 5S

neuioeriues, 59, 6062

nonaeioLic exeicise, 92
nonsreioiuical anri-inlammaroiy uiugs
(SAIDS), 25, 52
SAIDS. nonsreioiuical anri-
inlammaroiy uiugs
nuriirional sulemenrs, S, SS
nurs, 3
O
oLesiry, 1, 93, 102, 116
omega-rye arry acius, 46, 4, 4S, 4950,
5354, 2, 4, 92. - essenrial arry
acius
oveiearing
anaLolic acrivarion anu, 2
cycles o, S, 11, 2
ueinirion o, 11
ar consumrion anu, 11, 30, 9092
meraLolism anu, 101
sreioiu loimones anu, 30
P
airirioning, 1S
enrose loslare arlvay (PPP), 11S120
orassium inrake, 39, 40
PPP. enrose loslare arlvay
iosraglanuins, 45, 46, 4, 4S50, 51, 52,
6S, 69
iorein
uier cycling anu, 10, 11, 2
meraLolism anu, 9, 16
muscle uevelomenr anu, 9, 2, S4,
S5S6, SS, S9
souices o, 3, S, SS, 119. -
uaiiy oous, eggs, mear
iorein ovueis,S
iorein ruinovei, S4
R
iaiu eye movemenr (RL^) slee, 56.
- slee
iecoveiy meals, 9, 10, S3, S5, SS90, 116
RL^ slee. iaiu eye movemenr (RL^)
slee
iesr. - slee
exeicise anu, 25, 3S39, 01,4,
S2, S5
muscle uevelomenr anu, 5, S2, S5
iunneis, S0
S
salr inrake, 3940
ser oinr (oi Louy ar), 9, 102
sex loimones, 3133, 34. See also esriogen,
resrosreione
sexual orency
Lera-Llockeis anu, 4
cyclic G^P anu, 1920
uier anu, 20, 33, 4445, 3
giovrl loimone anu, 5
o men, 1920
sex loimones anu, 31, 33
sreioiu loimones anu, 2
rlyioiu loimone anu, 1111S
unueiearing anu, 20
slee, 55, 56, 5S, 61, 1. - iesr
slov-morion movemenrs, S2, S3
souium inrake, 3940
sraivarion, S, S4, 9S, 10, 119, 122
sreioiu loimones, 242
acrivarion o, 16, 2S31, 35, 41, 46,
6S, 69
uier anu, 1S, 96
exeicise anu, 29
ar loss anu, 2
uncrion o, 22S, 353
muscle uevelomenr anu, 2, 3639
oveiearing anu, 30
sexual orency anu, 2
ryes o, 353
unueiearing anu, 29
sriess
clionic levels o, 10610, 111
coing virl, 39, 45
uier anu, 45
ar loss anu, 10610, 111
loimones anu, 3
inlammarion anu, 53
meraLolism anu, 161, 45, 46, 4,
4S, 51, 10610
muscle uevelomenr anu, 3, 51, S5
sriess-acrivareu iorein kinases (SAPKs), 51,
64, 65
sruLLoin ar, 94, 95, 9S, 104, 10510
suLcuraneous ar, 99S
sugai consumrion, 10, 119. -

caiLolyuiare consumrion
suivival meclanisms, S, 161, 59, 60,
61, 6S, S, S1S2, 9S, 104, 123124
sveereneis, S990
1
resrosreione, 3133, 34
rlyioiu acriviry, 1, 19, 41, 55, 5, 6S, 1,
96, 10S, 109110, 111, 1111S
roxiciry, 20, 30, 35, S9, 95, 96, 9S, 99,
101102, 110, 11S, 122
U
UCPs. uncouling ioreins
uncouling ioreins (UCPs), 103104
unueiearing
cycles o, S, 12, 13, 1, 34
ueinirion o, 9, 10
ueroxiicarion anu, 101, 110
exeicise anu, 10, 29, 33S, 34,
116, 122
ar loss anu, 105
lengrl o, S9
meraLolism anu, S, 16, 21, 22,
101, 115, 122
sexual orency anu, 20
sreioiu loimones anu, 29
V
vegan uier, 4445, 3
vegeraLle consumrion, 10, 11, 4445, 3,
101, 104
vegeraiian uier, 11, 4445, 3
viceial ar, 99S
viramins, 41, 53, 6S, SS
W
varei ierenrion, 39, 40
veiglr gain/loss. - ar loss
LouyLuiluing anu, 11S
causes o, 1
eecrs o, 93
eneigy exenuiruie anu, 101
ar loss vs., 93
insulin anu, 115
ievalence o, 93, 94, 115
iogiams oi, 93
vomen
caiLoylyuiare consumrion Ly, 122
esriogen levels in, 95, 96. -
esriogen
ar loss Ly, 94, 9596, 9S
giovrl loimone levels in, 5
viev o ovn Louies, 1, 2, 23
- -
-
Visir
anu sign u oi Oii Homeklei`s iee
monrlly e-nevslerrei, giving you lare-
Lieaking nevs anu ris on lov ro mainrain
youi lealrl rliougl Lerrei nuriirion.
Visir
- anu airiciare in Diagon
Dooi`s srimularing anu inoimarive Dier anu uriirion Ioium. Posr
youi uier quesrions oi commenrs anu ger quick eeuLack iom Oii
Homeklei`s anu orlei leauing nuriirion exeirs.
Visir anu Liovse rle Airicles secrion anu
orlei ages oi giounuLieaking rleoiies anu iouucrs oi
imioving youi lealrl anu vell Leing.
Call Diagon Dooi PuLlicarions ar anu iequesr
youi IRLL Viralics caralog o irness Looks, viueos, sulemenrs
anu equimenr.

O
I Lelieve vill cieare a
ievolurion in eole`s livesa
ienaissance o rle siiir o iav living. Ir
coveis all asecrs o lie. virl a cleaily
ueineu uier rlar I inu ro Le as eecrive
oi vomen as ir is oi men.
O
--
Raie in Looks aLour oous, rleie is
visuom in rle ages o
...Oii knovs rle reclniques, Lur le
slovs you a ossiLilirya laroim oi
living youi lie as vell.
is a Look rlar ralks ro all o you
rle vlole eison liuuen insiue.
O -- -
-

is a mouein Renaissance man vlose lie
las Leen uiiven Ly rvo assions: air anu soirs. Homeklei`s
oimarive exeiience as a young man virl rle Isiaeli Secial
Ioices, iomreu a lierime`s inreiesr in uiers anu irness
iegimes rlar voulu orimize lis lysical anu menral
eioimance.
Arei rle aimy, Oii arrenueu rle Bezalel Acauemy o Air
anu rle HeLiev Univeisiry, vleie le sruuieu air anu
lilosoly anu ieceiveu a uegiee in Human Sciences.
A voilu-ienovneu ainrei, Lesr knovn oi lis
conrioveisial olirical sariie, Oii`s voik las Leen
earuieu in magazines voiluviue, incluuing
- as vell
as - vleie le vas a monrlly columnisr oi 1 yeais
anu Healrl Luiroi iom 199S2000. Oii las uLlisleu rvo
Looks o olirical air, K- anu K-
.
As ounuei, Luiroi-In-Clie, anu PuLlislei o
- , a narional men`s lealrl anu irness magazine,
Oii inriouuceu lis Waiiioi Dier ro rle uLlic in a monrlly
columnro immeuiare acclaim iom ieaueis anu
ioessionals in rle lealrl inuusriy alike.


-O -




- M M

- M M
- --
-
-

O
K-
Aie you srill conuseu aLour vlar, lov anu
vlen ro ear. Desire rle uier Looks you lave
ieau anu rle iogiams you lave riieu, uo you
srill inu youisel lacking in eneigy, caiiying
excess Louy ar, anu eeling lysically
iun-uovn. Sexually, uo you eel a slauov o
youi oimei sel.
1le ioLlem, accoiuing ro is
rlar ve lave losr roucl virl rle naruial
visuom o oui insrincrual uiives. We lave
Lecome rle slaves o oui ovn ciearuie
comoirsscavengei/vicrims iarlei rlan
ieuaroi/vicrois. Wlen ro comes ro inoimeu-
cloice, ve lack any ieal sense o eisonal
ieeuom. 1le iesulr: ill-auviseu earing anu
liesryle laLirs rlar leave us vulneiaLle ro all
mannei o uiseasenor ro menrion oLesiry anu
suL-ai eioimance.
iesenrs a Liillianr anu
ai-ieacling solurion ro oui nuriirional voes,
Laseu on a ieruin ro rle iimal ovei o oui
naruial insrincrs.
1le iisr sre is ro Lieak rle clains o oui
cuiienr earing laLirs. Diaving on a
comLinarion o ancienr lisroiy anu mouein
science, ioves rlar lumans
aie ar rleii eneigeric, lysical, menral anu
assionare Lesr vlen rley unueiear uuiing
rle uay anu oveiear ar niglr. Once you
masrei rlis essenrial earing cycle, a nev lie o
exlosive vigoi anu viraliry vill Le youis oi rle
raking.
Unlike so many uieraiy guius, Oii
Homeklei las eisonally olloveu lis uier oi
ovei rvenry-ive yeais anu is a eiecr mouel o
K- successrle man is a
luman uynamo.
or jusr a uier, Lur a vlole vay o lie,
encouiages us ro seize Lack rle
leasuies o Leing aliveiom rle mosr ieineu
ro rle vilu anu iav. is
iacrical, resreu, anu Laseu in commonsense.
Lxecr iesulrs!
coveis all rle Lases. As an
auueu Lonus, uiscovei uelicious Waiiioi
Recies, a secial Waiiioi Woikour, anu a line
o Waiiioi Sulemenrsuesigneu ro give you
eveiy auvanrage in rle riansoimarion o youi
lie iom aveiage ro excerional.
-
Develoing rle Waiiioi Insrincr oi liglei
eneigy anu orimal eioimance.
Becoming rle lunrei, nor rle ieyro ovn rle
euge in rle game o lie.
^oving iom uier-scavengei ro uier-ieuaroi
oi giearei lealrl anu vell Leing.

Unueisranuing rle Cycle o ^areiialism anu
Demareiialismlov ro ruin mareiial inro
eneigy.
Hov unueiearing can jum-srair lealing.
^asreiing rle air o conriolleu asring oi a
ligl-yielu meraLolism.

-
Wlar you can anu can`r ear uuiing rle uay
oi riue lealrl.
1le naruie anu Leneirs o conriolleu asring.
Hov ro eeu youi Liain.
Hov ro acceleiare ar loss.
Hov ro inciease giovrl loimone (GH) oi
oveiul ar Luining.
Hov ro move iom a mareiialisric
meraLolism ro an eneigeric meraLolism.
1liee avesome ioeiries o rle Unueiearing
Plase.
^aniularing youi loimones ro ieacl
maximum meraLolic eiciency.
-
-
1le viral imoirance o iav oousanu rle
Lesr iuirs anu vegeraLles ro ear.
Lnzyme-loauing oi anri-aging.
1le essenrial uncrion o ioLiorics.
Wly mineials aie rle mosr imoiranr
sulemenrs.
1le Lesr viramins, anrioxiuanrs, leiLs, anu
Liain Loosreis.
1le emry-sromacl acroi oi naruial Liain
Loosring.
1le iinciles o ioei iorein urilizarion .
Ciearing rle coiiecr ovei-cockrail oi
maximum viraliry anu sriengrl.
Hov nor ro suei iom alleigies,
inlammarion, varei ierenrion, gas, anu orlei
uigesrive uisoiueis.
Wly iorein ovueis can Le sueioousoi a
nuriirional gun ro youi leau.
1le iole o caiLolyuiares uuiing rle
Unueiearing Plasevlar you can anu can`r
ear.
Going iom uee-cleanse uerox ro a ar-Luining
aimy-o-one.
-
Hov ro consume all rle oou you vanr
virlour gaining a smiugen o Louy ar.
1le Oveiearing Piinciles anu rle rliee iules
o earing.
Hov ro acceleiare youi anaLolism oi rissue
ieaii anu Luiluing muscles.
1le science o conriolleu oveiearing
exloiing rle auvanrages o oveiearing.
Hov ro make Lingeing youi lay slave.
Wlen ir`s sae ro ear caiLs i you vanr ro uio
ar.
1le ciucial imoirance o suLrle rasrelov ro
Lear rle ciaving oi asr-oou meals.
1le goluen iules o oveiearing.rle secier ro
insrincrively earing rle iiglr amounr, anu
knoving vlen ro sro earingeveiy rime.

-
-
1le lealrl auvanrages o earing cookeu, vaim
oou.
Hov ro make vegeraLles Lorl uelicious anu
nuriirious.
Wly sous anu srevs aie youi oren-ignoieu
nuriirional oveiacks
1le sexual auvanrage you ger iom mear,
oulriy, anu isl.
Hov vegeraiians can saeguaiu againsr
ueiciency uangeis.
1le glauiaroi ioreinrlar`s also a orenr
aliouisiac.
1le ancienranu Lesrvay ro ieaie Lee,
isl, anu ovl.
Hov ro avoiu iorein alleigies.
1le riue skinny on oil anu ar use.
Discovei naruie`s naruial ar-smaslei.
Hov ro lose veiglr virl nurs anu seeus.
1le giearesr nur (anu secier cancei-killei)
Peanursrle goou, rle Lau, anu rle ugly nevs.
Knoving youi caiLsorimal ieaiarion
sriaregies.
Wlen ro ear caiLs oi orimal ar loss.
Wly vlear is rle leasr uesiiaLle giain.
Wlen ir`s sae ro inuulge in a sveer uesseir.
Hov ro eliminare yeasr inecrions.
Unueisranuing rle secier iralls o rle
glycemic inuex.
1le veiy ieal uangeis o salr iesriicrionanu
rle Lesr salrs ro consume.
1le mosr alleigenic oouslov ro avoiu
sensiriviries anu alleigies.
Wlar is nor alloveu on rle Waiiioi
Dier.vlar aLsolurely uoes nor voik, nevei
las, anu nevei vill.

1le rliee majoi ioLlems o sruLLoin ar.
Wlar causes sruLLoin ar.
1le six rlings you can uo nov ro avoiu
sruLLoin ar.
Lecrive naruial sruLLoin ar Lusreis
Wly rle livei is a key oigan in rle Larrle
againsr sruLLoin ar.
1le Lesr livei ueroxiieis.
Discovei rle amazing Aiican leiL rlar`s
simulraneously an aliouisiac, a orency
veaon anu a ar Luinei.

-- -
1le Waiiioi Dier veisus rle eiils o iequenr-
eeuing.
1o-selling uiers, anu lov rley uiei iom rle
Waiiioi Dier.
1le All-Ameiican (]unk Ioou) Dier, oi
ulrimare scavengei uier.
1le Ameiican Healrl Ioou uiers.
1le ligl-caiLolyuiare, lov-ar, lov-iorein
uiers.
1le Zone (40/30/30).
1le ligl-iorein, lov- oi no-caiLolyuiares
uiers.
1le lolisric uiers.
--- -
Wly 135 lL. Larin vaiiiois veie aLle ro
conquei rle voilu.
1le Gieco-Roman Waiiioi Cycleexriemes
o ueiivarion anu comensarion.
1le uncrional alicarions o rle Waiiioi
Dier.
Hov ro live like a vaiiioi in rle rvenry-iisr
cenruiyanu eioim ar youi Lesr lysically
anu menrally.
CaiLs as Liain-uel, as magniicenr sriess-
Llockei anu anri-aging uel.
CaiLs, rle rax-iee uelanu muscle-saving,
secier angel.
Wly in-slae, sueiacrive, ancienr vaiiiois
neeueu rleii caiLs.
Recognizing youi inuiviuual caiLo-neeus.


1le Waiiioi Dier as a vay o lierle
uieienr vays o cycling rle Waiiioi Dier.
Alreinaring Lerveen rle Symarleric anu
Paiasymarleric eivous Sysrem oi
maximum meraLolic eiciency.
Hov ro avoiu suuuen veiglr gain.
Wly enuuiance arlleres love ro sriercl rleii
glycogen.
1le uangeious myrl o ar sroiagevly any
Lulge is a Lau Lulge.
1le ieal secier o acceleiaring muscle giovrl
virlour gaining ar.
Hov ro iaise rle Lai o eisonal ieeuom
using rle iinciles o rle Waiiioi Dier
moving iom sel-imoseu miseiy ro sel-
uiiecreu leasuie.
1le Aggiessive Insrincrrle osirive siue o
aggiession.
1le iisr anu Lesr ueense againsr iauioacrive,
enviionmenral roxins.
1le Waiiioi Dier as iisr ueense againsr
iosrare-ielareu ioLlems.
aruial sulemenrs ro lel alleviare iosrare
enlaigemenr ielareu symroms.

Does exeicise inluence vlen anu lov mucl
you ear.
Hov ro vean kius o sveers anu asr oou.
1le Waiiioi Dier oi young auulrs.
Hov ro lanule social anu Lusiness meals
vlile on rle Waiiioi Dier.
Wlar ro uo virl all rlis nev eneigy.
1le Lesr enzymes ro rakeanu vlen.

Hov ro gain ieal uncrional sriengrl.

Hov ro Le lean 'n` mean youi vlole lie, virl
sloir, slai, inrense voikours.
Piioiirizing Lack anu joinr sriengrloi
essenrial suivival.
1le ieal acrois rlar uereimine sriengrl.
Higl-velociry exeicisesoicing a ligl-yielu
airneisli Lerveen Louy anu insrincr.
Hov ro Le rouglei rlan you evei imagineu.
1le Lesr anu mosr eicienr merlous ro Loosr
youi meraLolism anu Luin ar.
Gaining rle ovei ro enuuie anu conquei
exrenueu sriess.
^ainraining rle kick ass minuser.
1le air o eaking youi loimones.
Pievoikour anu iecoveiy meals ro minimize
caraLolism, ielenisl muscles, anu acceleiare
anaLolism.
Pioei Liearling ro ieuuce aciu-sriess, muscle
arigue, sriness, anu exlausrion.
1le iime uncrion o rle aLuominals
riiggeiing maximum conriacrion.
1le Lesr vay ro voik rle oLliques.
Legsacrivaring rle joinrs anu maximizing
rle rliee acrois o sriengrl.
Hov ro avoiu renuon injuiies.
Deau Lirslov ro Lesr acrivare rle mosr
imoiranr comounu muscle gious anu
renuons.
^aximizing vaisr anu Lack sriengrl.
Wlen anu lov ro incoioiare ligl-velociry
exeicises.
Clean anu Piessrle single exeicise-o-cloice
oi an eecrive ull-Louy voikour.
1le Waiiioi aeioLic goals anu rle Waiiioi
aeioLic iinciles.
Wly you neeu ro uo aeioLics Leoie iesisrance
riaining.
1le rliee acrois rlar aecr aeioLics.
Acceleiaring rle eecr o conriolleu-arigue
riaining.
Hov rle Waiiioi Woikour lels riiggei youi
Waiiioi Insrincr.
1is oi Lesr iesulrs vlen exeicising on an
emry sromacl.
Women`s uieienr neeus anu uieienr
iioiiries.
Builuing sriong, lean, anu uncrional legs
virlour using veiglrs.

- -
^ear DislescomLining leasuie virl
lealrl.
^ear uisles oi iaiu veiglr loss.
Lggsas ligl-iorein oi ligl-caiLolyuiare
meals.
Sousas aerizeis anu as rle Lasis oi a
vlole meal.
1le giear alreinarives ro sugai-loaueu, ligl-
ar, commeicial riears.
Hov ro avoiu rle sugai-iusl anu srill eel
sarisieu.


-
Sex, ovei, anu insrincrssex uiive anu
orency as inuicarois o lealrl anu ovei.
Porency anu uierrle coiielarion Lerveen
uier, exeicise, anu loimonal Lalance.
Common meuicarions rlar can cause
imorencyi nor coma anu uearl.
aruial merlous ro enlance orency.
Wlicl uiers, uiugs anu lie-acrois aecr
resrosreione iouucrion, sex uiive anu liLiuo.
1le Waiiioi Dier`s insrincrual living
iogiam oi imioving orency.
1le Lesr naruial aliouisiacs anu lov rley
can lel.


Hov anu vly 1le Waiiioi Dier can voik as
vell oi vomen as men.
1le mouein consiiacy againsr vomen`s
Louies.
Deroxiicarion oi iejuvenaring all Louy
rissues.
1le ovei o osirive Lingeing.
Hov 1le Waiiioi Dier may lel virl emale
sruLLoin ar.

{{{



-

-

-


-

{ { -
{ { -
-
There's a reason why the 137 lb. Roman warrior was able to
dominate his 185 lb.-plus Barbarian foe time and time again.
Lean, mean, and ripped-to-the-bone, the ancient Roman-and
ancient Greek- had an animalistic intensity and brute
toughness that defied belief.
In his breakthrough book,
revealed the secret to these ancient warriors'
formidable power-a secret that let them tap into the raw
power of instinctual living and unleash - energy.
Now, in , Ori Hofmekler gives us the
rest of the picture. To survive victorious, the warrior learned
how to run roughshod over excess baggage of any kind-be it
fat, fear or fatigue.
trains you in that ancient mindset of
stop-at-nothing toughness. gives you
the formula to trigger this warrior instinct-a potent, fat-
burning force that stokes your energy, ratchets up your
stamina and builds steel-cable muscle.


-

{ -O -

{ -O -- -

O -
-
{ O -- K-
{ O- ---
-
{ O


- - ---
{ O
-
{ O -
-
{ O- -

{ O
-
- --
{ O
- -
-
{{{

- -
Being a world class fighter, I can appreciate Ori's
dedication and painstaking research in designing such a
useful method of training. Ori and I share the same
beliefs in functional strength training. Whether you are a
novice or an elite athlete, the Warrior Workout videos are
designed to guide you step by step to achieve your next
level of physical and mental conditioning. It is inspiring
to find someone who understands the true nature of a
warrior's workout. O
- -
--
The Warrior Workout videos are now a part of my
fitness library.
I believe Ori Hofmekler is right on target in his teaching
of "functional strength". Using our basic instincts to
train is what fitness should be about. If you are serious
about being in your best physical shape, forget about
"froo-froo" aerobics classes and less than optimal
resistance
training regimens. Train like a warrior. Tune your body
in to its primal motivation for strength, then follow Ori's
lead toward a stronger, healthier, and more vibrant you.
O -
-
-

The Warrior Workout videos are a superb illustration of
the power of the Warrior workout routine. They
demonstrate the movements and skills necessary to
rapidly carve the fat off your body and reveal lasting
stone carved muscles. O
The Greenwich Diet
-- -
--
Ori Hofmekler has his finger on a deep, ancient and
very visceral pulse-one that too many of us have all but
forgotten. Part warrior-athlete, part philosopher-
romantic, Ori not only reminds us what this innate,
instinctive rhythm is all about, he also shows us how to
detect and rekindle it in our own bodies. His Warrior
Workout video program challenges and guides each of us
to fully reclaim for ourselves the strength, sinew, energy
and spirit that humans have always been meant to
possess. O -

-
{ O -
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{ NM -O -
--
{ - --
{ - -- -
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{ - - -
--
O --
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--
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--
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- -
O-


In -- , Pavel 1sarsouline iesenrs a
masreiul riearise on a sueiL olu-rime riaining rool anu rle unique
exeicises rlar yielueu riue sriengrl anu enuuiance ro rle iuggeu
ioneeis o rle iion game. Pioven ininirely moie eicienr rlan any
ancy mouein exeicise aaiarus, rle kerrleLell via Pavel`s
iecommenuarions is auaraLle ro numeious ligl anu lov ie
sclemes ro oei any sriengrl arllere, LouyLuiluei, mairial airisr, oi
soirs comeriroi a sueiioi riaining iegimen. As a oimei
Inreinarional Geneial Secieraiy o rle Inreinarional All-Rounu
Weiglrliring Associarion, I nor only uige all arlleres ro sruuy ^i.
1sarsouline's Look anu riy rlese vonueiul all-iounu kerrleLell
movemenrs, Lur lan ro iecommenu rlar many kerrleLell lirs again
Lecome air o oui comeririons!O

KerrleLells aie unsuiasseu as a meuium oi incieasing sriengrl
anu exlosive ovei. 1lanks ro Pavel 1sarsouline, I lave nov
ieviirren my riaining iogiam ro incluue kerrleLell riaining, oi
arlleres o all uiscilines iom Pioessional IoorLall ro Olymic
siinreis.O -
LveiyLouy virl an inreiesr in rle seiious marrei o Louy
iegularion ovei a lierime sloulu commir rlemselves ro Pavel`s
genie o knovleuge anu lis uisrincr reclniques o viiring. Any one
o rle uozens o suggesrions you lir uon vill ay oi rle --
lunuieus o rimes.O
- - - -

Borl rle Sovier Secial Ioices anu numeious
voilu-clamion Sovier Olymic arlleres useu
rle ancienr Russian KerrleLells as rleii secier
veaon oi xrieme irness. 1lanks ro rle
kerrleLell's asronisling aLiliry ro ruiLoclaige
lysical eioimance, rlese Sovier sueimen
cieameu rleii oonenrs rime-anu-rime again, virl inluman uislays o iav ovei
anu exlosive sriengrl.
ov, oimei Serznaz riainei, inreinarional irness aurloi anu narionally-iankeu
kerrleLell lirei, Pavel 1sarsouline, ueliveis rlis secier Sovier veaon inro youi ovn
lanus. You LVLR lave ro Le seconu Lesr again! Heie is rle iisr-evei comlere
kerrleLell riaining iogiamoi Wesrein slock-arrack arlleres vlo ieuse ro Le
uenieuanu vlo`u iarlei Le ueau rlan numLei rvo.
{ -O K- - -
- --
{ - - --
-
{ - -
O - -
{ -- -O --
-
{ - - -O
-
{ -- - - --O -
-
- - -
{ -O --
- -


1le Hisroiy o rle Russian KerrleLellHov anu Wly a
Lov-1ecl Ball o Iion Became rle arional Cloice oi
Suei-1ecl Resulrs

-- --
L -- -K
--
Wly Sovier science consiueis kerrleLells ro Le one o rle
Lesr rools oi all aiounu lysical uevelomenr..
-
1le Reu Aimy carcles on..eveiy Russian miliraiy unir
equieu virl K-Lells..rle eiecr lysical
conuirioning oi miliraiy eisonnel..rle viral
comLinarion o sriengrl anu enuuiance.. -
ueliveis unaialleleu caiuio Leneirs..vly
eisonnel ove mucl o rleii viiy sriengrl, exlosive
agiliry, anu sramina ro kerrleLells..

-O --

-
- --
Russian viesrleis uo lion`s slaie o conuirioning virl
kerrleLells.. Wly KB one aim snarcles voik Lerrei
rlan Hinuu squars..KB`s sriengrlen iesiiaroiy
muscles.. Loxeis aieciare nevounu aLiliry ro kee
on uncling..KB`s ieuuce slouluei injuiies..uevelo
rle aLiliry ro aLsoiL Lallisric slocks..Luilu seiious
renuons anu ligamenrs in viisrs, elLovs, sloulueis, anu
Lackvirl ovei ro marcl..vly kerrleLell uiills aie
Lerrei rlan lyomeriics as a rool oi ueveloing
ovei..KB`s rle rool o cloice oi iougl soirs.
-- - -
Iamous Sovier veiglrlireis srair Olymic caieeis virl
KB`s.. Olymic veiglrlireis auu KB`s oi secraculai
gains in slouluei anu li lexiLiliry.. oi ueveloing
quickness.. oveileau kerrleLell squars unmarclaLle in
iomoring li anu lovei Lack lexiLiliry oi
oveilireis.
-O -
Wly rle is sueiioi ro rle uumLLell oi LaiLell, oi
aim anu clesr riaining..lov ro gain muscle size uoing
KB C]`s.. ieeririon one aim snarcles oi Lulking u
youi Lack, sloulueis, anu Lices.. Incoioiaring KB`s
inro uio sersoi giearei mass anu vasculaiiry.
- --
Woilu clamion aim viesrlei gives KB`s rvo rlumLs
u..vly rle kerrleLell is one o rle Lesr gii anu
oieaim ueveloeis in exisrence..
-
1le amazing lealrl Leneirs o KB riaining.. Docroi
Kiayevskiy`s 20-yeai age-ieveisal.. successul
ielaLilirarion o loeless Lack injuiies virl
kerrleLells.. Valenrin Dikuliom Lioken Lack ro All
1ime Hisroiic Deaulir o 460kg, rlanks ro KB`s..vly
KB`s can Le liglly Leneicial oi youi joinrs.
-
O -
-
Secraculai ar loss..enlanceu meraLolism..
incieaseu giovrl loimone..a iemaikaLle ueciease in
leair iares..

O -
- --
-
1le many ieasons ro cloose K-Lells ovei mainsrieam
equimenr anu merlous.. KBs suiraLle oi men anu
vomen young anu olu.. eiecr oi miliraiy, lav
enoicemenr anu arlleric reams..-a 'voiking
class` ansvei ro veiglrliring anu lyomeriics
iomoring slouluei anu li lexiLiliry..Lesr Ler oi
Luiluing Lesr-ar-slov muscles..liglly eecrive oi
sriengrlening rle connecrive rissues..ixing Lau
Lacks..clea anu viirually inuesriucriLle..iomores
genuine 'all-aiounu irness`sriengrl, exlosiveness,
lexiLiliry, enuuiance, anu ar loss.

--

Pavel`s ovn iee sryle iogiam..rle ro ren Russian

KerrleLell Clallenge riaining guiuelines..lov oren anu
lov long ro riain.. 1le secier key ro successul
iequenr riaining..1HL mosr eecrive rool o sriengrl
uevelomenr..uiiculry anu inrensiry
vaiiarion..lov ro auu anu orlei
uiills ro youi kerrleLell iegimen
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{ -
{ O1le key ro eicienr anu ainless slock
aLsoirion.. making rle clean rouglei..rle uie evil
o rle rvo K-Lells clean..seareu lang cleans, oi
goiilla rias anu sloulueis..
{ O1le one-aim snarcl1sai o kerrleLell lirs
{ --OA avoiire o rle Russian
miliraiygiear oi rle miusecrion.
{
{ -
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{ --OHov ro auu anu maximize rension oi
giearei ovei..One lunuieu vays ro cook rle miliraiy
iess...1le negarive iess..rle 'oveilirei`s secier veaon
oi maximal iesulrs in youi lirs..vly ro lir vlar you can`r
lir.. rle giauuareu iess.. lov ro ger moie our o a 'liglr`
veiglr.. rle rvo-kerrleLells iess..reclnique oi Luiluing
sriengrl anu muscle mass..rle 'vairei iess` oi sriicr anu
eiecr iessing skill..
{ --
{ -OIavoieu Ly Russian
veiglrlireis, oi secraculai lamsriing lexiLiliry anu
li sriengrl.
{ OAn unieal uiill oi a oveiul anu lexiLle
vaisr, Lack, anu lis.
{ --OA orenr mix o rle vinumill anu rle
miliraiy iessone o rle Lesr Luilueis o rle
sloulueis anu uei Lack.
{ --OA avoiire lir o Lugene Sanuov`sanu
1le Lvil One.. vly rle Lesr-Luilr men in lisroiy lave
Leen Lenr iesseis..leaus ro ioiciency in all orlei
lirs..lov ro simulraneously use eveiy muscle in youi
Louy.. A Biazilian ]iu ]irsu clamion`s eisonal
kerrleLell iogiam

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Peioiming snarcles anu orlei exlosive kerrleLell uiills
unuei varei..seuuo-isokineric iesisrance.. lov ro
make youi muscle iLeis Llasr inro acrion asrei rlan
evei..
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M M - - --O
You may, oi may nor, vanr ro srairle youi iienus, excire youi loveis, scaie youi enemies
anu aialyze youi neiglLois virl envy, Lur Lelieve me, ir's gonna laen vlen you easily
aLsoiL Pavel's Lieakrliougl sriengrl seciers.
O couise, vlar's mosr imoiranr is lov you'ie gonna eel aLour youisel. Ger ieal! 1oss
our youi lame iarionalizarions anu arleric excuses. Sro Lelaving like a soilr Liar aLour
youi inanrile levels o sriengrl. Sro laring youisel oi Langing youi leau againsr lony
riaining lareaus. ov you can smasl rliougl rle glass ceiling o youi ignoiance anu
Luisr inro rle liglei ieacles o maximum eioimance.
Ler's ace irir's a uelicious eeling ro Le as sriong as a anrleiconiuenr,
suie-o-youisel, genuinely arriacrive, a SPLCI^L, 1HL GLUIL AR1ICLL,
sralking rle srieers virl eviuenr ovei anu naruial giace.
I uon'r caie vlo you aie oi vlar you aie, I iomise you: giaL Pavel's Povei ro rle Peole!
viueo I^^LDIA1LLY, lug youisel inanu I ^LA, PLUG YOURSLLI Iuo vlar
ir says, anu you von'r Lelieve rle nev you.
Wlarevei youi cuiienr voikour iogiam, jusr uovnloau Pavel's
sriengrl reclniques oi an immeuiare imiovemenr in youi
iesulrs.
Aclieve suei-sriengrl virlour riaining ro muscle ailuie oi exlausrion
Knov rle secier o lacking inro youi 'muscle sorvaie' ro magniy ovei
anu muscle
Ger suei sriong virlour urring on an ounce o veiglr
Discovei vlar ir ieally rakes ro uevelo secraculai muscle rone
Discovei lov ro molu youi vlole Louy inro an o-laner iock virl only
rvo exeicises
ov you can uesign a voilu class Louy in youi Lasemenrvirl $150
voirl o Lasic veiglrs anu in rvenry minures a uay
Discovei uruiisric reclniques ro squeeze moie loiseovei our o
youi Louy-engine
Discovei lov ro maximize musculai rension anu ger riaic-sroing
musculai ueinirion
Leain vly ir's saei ro use iee veiglrs rlan maclines
Hov ro aclieve massive muscles anu avesome sriengrli rlar's vlar you vanr
Hov ro masrei rle magic o eecrive exeicise vaiiarion
Knov lov ro gain Leyonu youi viluesr uieamsvirl less clance o injuiy
Discovei a ligl inrensiry, immeuiare giariicarion reclnique oi massive
sriengrl gains
Discovei rle eiglr mosr eecrive Liearling laLirs oi liring veiglrs
Leain rle secier rlar seaiares elire arlleres iom 'also-ians'
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Own an illustrated guide to the thirty-six most
effective techniques for super-flexibility
How the secret of mastering your emotions can add
immediate inches to your stretch
How to wait out your tension-the surprising key to
greater mobility and a better stretch
How to fool your reflexes into giving you all the stretch
you want
Why contract-relax stretching is 267% more effective than
conventional relaxed stretching
How to breathe your way to greater flexibility
Using the Russian technique of Forced Relaxation as your
ultimate stretching weapon
How to stretch when injured-faster, safer ways to heal
Young, old, male, female-learn what stretches are best for
you and what stretches to avoid
Why excessive flexibility can be detrimental to athletic
performance-and how to determine your real
flexibility needs
Plateau-busting strategies for the
chronically inflexible.

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I can't say I've read many books on flexibility with the wit and clearheaded wisdom I
found in Pavel Tsatsouline's Relax Into Stretch. Tsatsouline delivers the how-and-why of
progressive techniques for achieving suppleness, from simple yoga stretching to advance
neuromuscular facilitation, without burying the reader in hocus-pocus or scientific jargon.
Tsatsouline's Relax Into Stretch provides an alternative: straightforward and practical
techniques that don't require a lifetime to master.
O -
I tell you truly that Relax Into Stretch is superb. Stretching has always been associated with
any serious fitness effort and Tsatsouline's approach to this old discipline is fresh and
unique and thought provoking. Best of all, this book combines philosophic insight with in-
your-face reality as Pavel shares with the reader 'drills' that turn you into what this former
Russian Spetznaz instructor calls ' a flexibility mutant'. This book supplies both the road
map and the methodology. Don't ask to borrow my copy.
O - --
Pavel Tsatsouline's Relax Into Stretch: Instant Flexibility Through Mastering Muscle Tension is
a superbly illustrated, step-by-step guide to achieve physical flexibility of muscle groups and
sinews. Relax Into Stretch is very effective and very highly recommended reading for men
and women of all ages and physical conditions seeking to enhance their mobility and
flexibility as part of an overall exercise regimen.
O-
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The twenty-eight most valuable
drills for youthful joints and a
stronger stretch
How to save your joints and
prevent or reduce arthritis
The one-stop care-shop for your
inner Tin Man- how to give
your nervous system a tune up,
your joints a lube-job and your
energy a recharge
What it takes to go from cruise
control to full throttle: The One
Thousand Moves Morning
Recharge-Amosov's bigger
bang.calisthenics complex for
achieving heaven-on earth in 25
minutes
How to make your body feel better
than you can remember-active
flexibility fosporting prowess and
fewer injuries
The amazing Pink Panther
technique that may add a couple of
feet to your stretch the first time
you do it
-


You have a choice in life.
You can sputter and
stumble and creak your
way along in a process of
painful, slow decline-or you can take charge of
your health and become a human dynamo.
And there is no better way to insure a long, pain-
free life than performing the right daily
combination of joint mobility and strength-
flexibility exercises.
In Super Joints, Russian
fitness expert Pavel
Tsatsouline shows you
exactly how to quickly
achieve and maintain peak
joint health-and then use
it to improve every aspect of
your physical performance.
Only the foolish would deliberately ignore the
life-saving and life-enhancing advice Pavel offers in
Super Joints. Why would anyone
willingly subject themselves to a life of increasing
pain, degeneration and
decrepitude? But for an athlete,
a dancer, a martial artist or any
serious performer, Super Joints
could spell the difference
between greatness and
mediocrity.
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